CrossFit – Wed, Jun 7
Warm-up
Metcon
Strawberry Wine (Time)
8 Rounds
1400m assault or echo/1000m Bike Erg
20 Dumbbell Hang Clean and Jerks (50/35)
20 Push Ups
Finisher
Upper Body Pump (Weight)
4 sets
10 Bent Over Barbell Row (OR Seated Neutral Grip Cable Row) @RPE 7
-rest 30 seconds-
15 Standing Tricep DB French Press @RPE 7
-rest 30 seconds-
15 Incline Dumbbell Hammer Curls @RPE 7
-Rest 2 min b/t sets-
Post Workout Mobility
1 minute Pec Lacrosse Ball Smash Option 1 OR Pec Lacrosse Ball Smash Option 2 (each side)
2 minute Chest Stretch (each side)
2 Sets
1:00 Bike (moderate)
10 Single Arm Strict High Pull + Press (moderate, each arm)
10 Double Dumbbell Front Raise w/Palms Up
1 Set: (at workout pace)
200m Bike Erg
2 Dumbbell Hang Clean and Jerks (at workout weight)
2 Push Ups