CrossFit – Thu, Aug 15
Warm Up
Incline Bench Press + Weighted Pull Up (Weight)
Do a set every 2 Minutes
3 x 5-7 Incline DB Bench Press + 5 Weighted Pull Ups
Metcon Warm up
2 Sets
1:00 Ski or Row
5 Dumbbell Bench press (Each side)
Workout Prep
at Pace:
5/4 Cal Ski
3 Dumbbell Bench Press
3 Bent Over Dumbbell Row
Alfalfa and Darla (Time)
Partner
100 Cal Ski (Split as needed)
-into-
10 Sets (5 each Partner)
15 Dumbbell Bench Press (2×50/35)
15 Dumbbell Bent Over Rows (2×50/35)
-rest while Partner goes-
-into 100 Cal Ski
Individual Version:
50/40 Cal Ski
into
5 Sets
15 Dumbbell Bench Press (2×50/35)
15 Dumbbell Bent Over Rows (2×50/35)
-into 50/40 Cal Ski
Time Cap 25 Minutes
Crossover Symmetry
Banded 7’s
Barbell Prep
2-3 Sets
10 Hand Release Push Ups
5 Single Arm Bench Press
5 Scap Retractions