CrossFit – Fri, Jun 14
Warm Up
Bench Press (In as few sets as possible accumulate 30 Bench press @ 70% 1 RM)
Log number of sets in notes
Metcon Warm Up
1 Set
:30 Bike
20 Step Back Lunge
10 Alt V Leg Up
10 Split Squat
Workout Prep:
4 Jumping Split Lunges
4 V Ups
10 Ft Dumbbell Front Rack Walking Lunge
2 GHD Sit UPs
Dallas Mavericks (3 Rounds for reps)
3 Sets:
25 JUmping Split Lunges (Total)
20 V UPs
-rest 30 SEconds-
50 Ft Dumbbell Front Rack Walking Lunge (2×50/35)
20 GHD Sit Ups
-Rest 2 mins b/t sets-
Time Cap Each Set 2 mins 30 seconds
Friday Finisher (Optional) (Checkmark)
4 Sets
14 Standing Tricep Extensions w Band
14 Seated Alternating Dumbell Curl
Crossover Symmetry
Banded 7’s
Barbell Prep
2-3 Sets
10 Hand Release Push Ups
5 Single Arm Bench press (l/R)