CrossFit – Wed, May 8

Warm Up

Crossover Symmetry

Banded 7’s

2-3 Sets

10 Hand Release Push Ups

5 Single Arm Bench Press (L/R)

Tempo Single Arm Incline Dumbbell Bench Press (Weight)

Do a set every 2 minutes

4 Sets

20 Tempo Single Arm incline Dumbbell Bench Press (10 Each Arm

Tempo is :3-0x1

Metcon Warm Up

5 Mins Cycling through

200 m row

3 Bench Press (increase weight)

Shania Twain (Time)

For Time:

1000 m Row

-rest 1 minute-

Max Bench Press (Bodyweight)

keep going until 50 reps are completed

Tim e Cap 27 Minutes

Optional: Gymnastics- Murph Prep (AMRAP – Reps)

3 sets

Minute 1: 30 Seconds of Push Ups

Minute 2: 30 Seconds Deficit Push Ups

Minute 3: 30 Seconds of Ring Push Ups