Friday, April 19th, 2024
CrossFit
WARMUP (No Measure)
20 jumping jacks
5 inchorm + pushup
5 prone swimmers
High knees
Butt Kicks
Side shuffle
10 plate shoulder complex
7-10 hanging scap retraction
5 tempo bench press
5 bench press
x10 40%
x5 55, 65, 75%
STRENGTH (Weight)
4x alternate every 90s
3-5 bench press 80%+
3-5 weighted chinups
SUCCESSORIES (No Measure)
12 min AMRAP
1st 30s max DB curl in wall sit
2nd 10-15 dual KB skull crusher
3rd 15-20 pullaparts
CASHOUT (No Measure)
8 x TABATA
Tricep get ups