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9/19/19


Crossfit

Metcon:

5 RFT

12 KB Swings (70/44)

12 Push Press (95/65)

20 Box Step Overs (24/20) (50/35)

Weightlifting - OH presses

Warm Up:

OH Carry- 2x20m, Touchdowns- 3x6, Lat Stretch

Strength:

Paused Bench Press- 4x5 Start @ 135/75

DB Push Press- 3x6 (60/40)

Close Grip Bench Press- 3x10

Paused Ring Rows- 3x3 - 5 second hold

Crossfit Light

5 RFT

12 KB Swings (35/25)

12 Push Press (95/65)

20 Box Step Overs (24/20) (50/35)


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