CrossFit – Mon, Mar 25
Warm Up
Tempo Incline Kettlebell Bench Press (Weight)
4 x 8 Tempo Bench Press @7-8 RPE
Tempo is 3:0x1 (3 Secs Down, 0 Sec Pause, 1 Sec Pause at top)
Sub DumbBells if needed
Metcon Warmup
Movement Prep/Increasing Heart Rate
1-2 Sets
10 Kip to Swing
10 Abmat Situps
5 Diamond Push Ups
5 Box Dip
:15 Front Leaning Rest on Rings
2. Workout Prep
1 Set at pace
5 Air Squats
4 GHD Sit UPs
3 Deficit Push Ups
4 Toes to Bar
2 Ring Dips
Schoolhouse Rock (2 Rounds for reps)
3 Rounds
27 Air Squats
21 GHD Sit Ups
15 Deficit Pushups (4/2 inches)
-rest 3 mins-
3 Rounds
27 Air Squats
21 Toes to Bar
15 Ring Dips
Time Cap Each Set: 9 mins
Crossover Symmetry
Banded 7’s
Strength Prep
2-3 Sets
10 Hand Release Push Ups
5 DB Single Arm Bench Press (L/R)