CrossFit – Thu, Dec 4
Warm up – Thursday (AMRAP – Reps)
10:00 AMRAP
30-second Machine
30-second Jump Rope
5 Worlds Greatest Stretch (each side)
5 Roll and Reach
5 Air Squats
Met Con – Thursday (AMRAP – Reps)
Every 2:00 (6 sets)
15 Air Squats
50 Double Unders
15 Air Squats
RX+
Every 2:00 (6 sets)
20 Air Squats
60 Double Unders
20 Air Squats
Bench Press (“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-)
3 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-)