CrossFit – Thu, Sep 12
Warm Up
Bench Press (2x 5 Bench Press + 20 Dumbell Piston Bench Press @ 6/10 RPE (10 Each Side)
2 x4 Bench Press + 20 Dumbell Piston Bench Press @ 6.5-7/10 RPE (10 Each Side)
2×3 Bench Press + 20 Dumbell Piston Bench Press @ 7.5-8/10 RPE (10 Each Side)
)
2 x4 Bench Press + 20 Dumbell Piston Bench Press @ 6.5-7/10 RPE (10 Each Side)
2×3 Bench Press + 20 Dumbell Piston Bench Press @ 7.5-8/10 RPE (10 Each Side)
)
Rest as Needed between sets
Score is Bench Press Weight
DB weight in notes
Metcon Warm Up
7:00 Moving Through
:30 Row or Ski
3 Chin ups
10 Single Arm Kettlebell Thruster
50 Single UNders
Workout Prep
1 Half Rope Climb
5 Thrusters (Empty)
15 Double Unders
The Tanners (AMRAP – Rounds and Reps)
2 Sets (AMRAP 9 Mins)
-Partner Split-
2 Rope Climbs
32 Thrusters (45/35)
96 Double Unders
-Rest 2 Mins Between Sets-
Mobilization
Crossover Symmetry
Banded 7’s
2-3 Sets
10 Hand Release Push ups
5 Single Arm Bench press