CrossFit – Tue, Mar 21
Warm-up
Bananas (Time)
40/32 Calorie Assault Bike
20 Handstand Push Ups
400m Run
30/24 Calorie Assault Bike
15 Handstand Push ups
300m Run
20/16 Calorie Assault Bike
10 Handstand Push ups
200m Run
10/8 Calorie Assault Bike
5 Handstand Push ups
100m Run
Finisher
Chest/Tricep Pump (Weight)
4 Rounds
10 Barbell Bench Press @ RPE 7-8
-rest 1 minute-
10 Seated Tricep DB French Press @ RPE 7
-rest 2 minutes-
-then-
3-4 Rounds
10 Barbell Incline Bench Press @ RPE 7-8
-rest 1 minute-
12 Incline Bench DB Chest Fly @ RPE 7
-rest 1-2 minutes-
Post Workout Mobility
2 minute Lacrosse Ball Trap Smash (each side)
2 minute Elbow to Floor Stretch (each side)
2 minute Frog Stretch
2 Sets
1:00 Bike (moderate)
10-20 Shrugs in Handstand Hold
5 Single Arm Dumbbell Press (each side) (moderate)
-Then-
Warm Up with 2-3 Kipping Handstand Push Up
1 set (at workout pace):
4/3 Calorie Assault Bike
2 Handstand Push Ups
100m Run