CrossFit – Fri, Jul 19
Warm Up
Cruller (AMRAP – Reps)
5 Sets (New Set every 5 mins)
15 Strict Chin Ups
15 Dumbbell Bench Press (2×70/50)
*Max Cal Ski or Row in remaining time
-rest 2 mins b/t sets
Score Max Cals
Accessory
3 Sets
10 Back Extension w :30 hold on last rep
:20 left arm single Kettelbell Hold + 10 Kettlebell side bend (left side) + :20 right arm single arm kettlebell hold + 10 kettlebell side bend (right side)
:45 Weighted Forearm Plank
Crossover Symmetry
Banded 7’s
-Movement Prep-
8:00-10:00 min moving through
1:00 Row or Ski (moderate)
5 Hand Release Push ups
3 Chin Ups
3 Single Arm Bench Press