CrossFit – Thu, Mar 6
Bench Press (3 x 5)
Warm Up
Warm-Up (6-8 min)
- 10 Banded Good Mornings
- 8 Scap Pull-Ups (or Ring Rows)
- 10 Air Squats (Controlled)
- 5 Inch Worms + Push-Up
- 20s Hollow Hold
Waiting on Castro (Checkmark)
20 Minute EMOM
Min 1 – 8-12 Goblet Squats
Min 2 – 30-40s Low Box Step-Ups
Min 3 – 10-15 Ring Rows or Strict Pull-Ups (Quality reps)
Min 4 – 30-40s Echo Bike or Row (Moderate Pace)
5️⃣ Min 5 – Rest & Breathe
3 Sets of 5 at a 50-60%