CrossFit – Wed, Apr 5

Warm up – Wednesday
2 rounds:
10 no push-up burpees
10 banded straight arm pull down
10/10 plank to press
Bench Press (4 Sets:
8-10 Barbell Bench/floor press
8-10 double DB/KB Bent Over Rows
* Focus is to pull elbow to hip and keep forearm relatively vertical
Rest 90sec Between Sets)
Met con – Wednesday (Time)
4 Rounds (16min. Total):
40sec- Max Double DB Hang Cleans @ 15/22.5kg
40sec- Max box jump/step down
40sec- Max cal machine
20sec- Rest
40sec- Max Burpee to a reach
20sec- Rest

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