CrossFit – Wed, Apr 5
Pump
Chest and Triceps (Weight)
3 Rounds
10 Barbell Bench Press @ RPE 7
-rest 1 minute-
10 Bent Over Banded Tricep Extension @ RPE 7
-rest 1-2 minutes b/t rounds-
-then-
3 rounds
10 1:1:2 Incline Dumbbell Bench @ RPE 7
-rest 1 minute-
12 Resistance Band Chest Fly – High to Low @ RPE 7
-rest 1-2 minutes b/t rounds-
Pre-MetCon Warm-up
Metcon
Medelev (AMRAP – Rounds and Reps)
AMRAP 16 Minutes
10/8 Calorie Bike Erg
10/8 Calorie Row
20 Box Jumps (24/20)
10 x 25ft Shuttle Runs
Finisher
Glutes
3 Sets:
10 Weighted Hip Thrusts
:30 Wall Sit
-rest 1:00 between sets-
1 Set of Row and 1 Set of Ski
:45 easy
:15 moderate
:30 easy
:15 moderate/fast
:15 easy
:15 fast
:15 rest
:5 sprint