CrossFit – Wed, May 8
Warm Up
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
Crossover Symmetry
Banded 7’s
2-3 Sets
10 Hand Release Push Ups
5 Single Arm Bench Press (L/R)