CrossFit – Thu, Jun 15
Warm up – Thursday
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
1:00 Machine
10 Alternating V-ups
5 Low Box Jumps
5 Tempo Bench Press (empty bar – focus on bar path)
-into-
3 sets:
1:00 Machine
10 Alternating V-ups
5 Low Box Jumps
5 Tempo Bench Press (empty bar – focus on bar path)
Bench Press (
5 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
5 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
* Rest as needed between sets *)
Metcon – Thursday (Time)
50-40-30-20-10
Jumping Split Lunges
Abmat Sit-ups
Jumping Split Lunges
Abmat Sit-ups