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