CrossFit – Mon, Apr 8
Warm Up
Tempo Incline Kettlebell Bench Press (Weight)
4 x12 Tempo Incline Kettlebell Bench Press @ 7-8 RPE
Tempo = 3 Down, Explode up, Hold 1 Second at Top
Sub Dumbells if needed
Metcon Warm up
1-2 Sets
1:00 Row or Ski (easy)
5 Inchworms w/Push Up
:15 Wall Facing HSPU
5 Box Jump w/Step Down (Low)
5 Knees to elbow
30 Single Unders
-then-
Workout Pace
1 Wall Walk
2 Box Jumps
4 Toes to Bar
4 Wall Balls
10 Double Unders
Philly Cheesesteak (Time)
2 Sets
3 Rounds
3 Wall Walks
5 Box Jumps w Step Down (30/24)
7 Toes to Bar
9 Wall Balls (20/14) (10/9)
35 Double Unders
-rest 3 minutes b/t sets
Time Cap 10 mins each set
Crossover Symmetry
Strength Prep
2-3 Sets
10 Hand Release Push Ups
5 Single Arm Bench Press (L/R)