CrossFit – Fri, Jun 23
Warm up – Friday
Banded 7’s
-into-
3 sets:
1:00 Machine
6 Alternating Dumbbell Bench Press
4 Dumbbell Bench Press
10 Sit-ups + Leg Extension
10 Ring Rows (easy)
-into-
3 sets:
1:00 Machine
6 Alternating Dumbbell Bench Press
4 Dumbbell Bench Press
10 Sit-ups + Leg Extension
10 Ring Rows (easy)
Metcon -Friday (Time)
3 rounds
30 Dumbbell Bench Press (50s/35s) (Or Deficit Push Ups)
30 Ring Rows (or Bent Over Dumbbell Rows)
30 GHD’s (Or V-Ups)
(KG conv: 22.5s/15s)
30 Dumbbell Bench Press (50s/35s) (Or Deficit Push Ups)
30 Ring Rows (or Bent Over Dumbbell Rows)
30 GHD’s (Or V-Ups)
(KG conv: 22.5s/15s)
Time Cap:18mins
Front Rack Lunge (Front Racked Barbell Box Step-Ups
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets)
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets)
Hip Thrust
Friday Optional Extra
AMRAP 15 minutes
5 Wall Walks
10 25ft Shuttle Runs
20 Alternating Leg V-Ups
40 Bodyweight Walking Lunges
5 Wall Walks
10 25ft Shuttle Runs
20 Alternating Leg V-Ups
40 Bodyweight Walking Lunges
4 sets of 10 reps @ – RPE 6/10
*Rest 1:00-1:30 b/t sets