CrossFit – Tue, Oct 18
Warmup
Metcon
2 Sets
1:00 Row (moderate pace)
8 Hanging Scap Retractions, 4 Kips, 2 Strict Pull Ups
12 Shrugs in Handstand, 4 V Push Ups
3. Workout Prep
1 set (at workout pace):
5/4 Calorie Row
3 Chest to Bar Pull Ups
2 Strict Handstand Push Ups
Metcon
Row pull push (Time)
5 sets:
21/16 Calorie Row
15 Chest to Bar Pull Ups
9 Strict Handstand Push Ups
-rest 1:1 b/t sets-
Finisher
Pump
3 Rounds
6 Barbell Bench Press (moderate/heavy)
10 Barbell Drag Curls (moderate)
12 Reverse Grip Barbell Bench Press (moderate)
10 Dumbbell Hammer Curls (moderate) (each side)
12 Flat Bench DB Chest Fly (moderate)
Mini Pump
3 sets
12 Dumbbell Crush Grip Skull Crusher
12 Dumbbell Upright Rows
-60 seconds rest between sets-