CrossFit – Fri, May 31
Warm Up
Tempo Single Arm Incline Bench Press (Weight)
3 Sets
14 Tempo Single Arm Dumbbell Incline Bench Press (each Arm) @ 7/10 RPE
Tempo= 30×1 (3 seconds down no pause at bottom X (explode) out of the bottom position back up to the top, 1 second pause at the top before starting next rep
Metcon Warm Up
2 Sets
6 Push Press(empty bar)
4 Strict Press (empty)
2 Wall Facing Handstand Holds
:30 Row Moderate
American Soldier (Time)
3 Rounds
20 Push Press (75/55)
300m Row
-rest 2 mins-
3 Rounds
15 Strict Press (75/55)
300m Row
-rest 2 mins-
3 Rounds
10 Wall Facing Strict Handstand Push Ups
300m Row
Time Cap Each Set 9 Mins
Crossover Symmetry
Banded 7’s
Prep-
2-3 Sets
10 Hand Release Push Ups
5 Single Arm Bench Press (each side)