CrossFit – Wed, Apr 12
Metcon
ERGs Turns (Time)
3,250/2,500m Bike Erg
1,500/1,250m Row
1,500/1,250m Ski (RUN 800m)
*Partition as necessary.
Pump
Upper Anterior Body (3 Rounds for reps)
3 sets:
10 Alt. Incline DB Bench (each side) @ RPE 7
10 Standing Barbell Curl @ RPE 7
-rest 1-2 minute b/t sets-
3 sets:
12 Flat Bench DB Chest Fly @ RPE 7
12 Single Dumbbell Waiter Hold Curl @ RPE 7
-rest 1-2 minute b/t sets-
Post Workout Mobility
1 minute Hamstring Smash (each side)
1 minute Seated QL Stretch (each side)