CrossFit – Wed, Mar 15
Warm-up
Bells of Gold (Time)
10-20-30
Hang Kettlebell Clean and Jerks (2×44/26)
75ft Double Kettlebell Front Rack Walking Lunge (2×44/26) after each set
Finisher
Chest and Triceps (Weight)
4 Rounds
10 Barbell Bench Press @ RPE 7
-rest 1 min-
10 Single Arm Standing Tricep Extension w/ band (each side) @ RPE7
-rest 1 min-
10 Double DB Incline Bench Press @ RPE 7
-rest 1 min-
10 Double DB Skull Crushers @ RPE 7
-Rest 2-3 min b/t rounds-
Post Workout Mobility
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)
2 Sets
1:00 Row (moderate)
10 Single Arm Russian KB Swing (each side, light)
10 Single Arm KB Press (each side, light)
20 Step Back Lunge
1 set (at workout pace):
2 Hang Kettlebell Clean and Jerks (each side, at workout weight)
10ft Double Kettlebell Front Rack Walking Lunge (at workout weight)