CROSSFIT 09/07/2019

A. Strength (00:15-00:35)
Today we have week 1 of a dynamic OH Press cycle, as well as chest supported DB rows.

1) Shoulder Press 3 wrampup sets then 6 x 3 reps
2) Chest Supported DB Rows: 1 wramup sets then 4 x 10. Rest 60s.
(set up bench at 45 degrees)

B. Conditioning (00:35-00:55)

AMRAP 12:
1 Rope Climb
10 Burpees
30 meter Single Arm OH KB Carry (15 m each)

Rx+:(Legless Rope Climbs)
L2: (5 Strict Band Assisted Chin-ups per round)
L1: (2 Ground to Standing with Rope OR 8 Ring Rows per round)

C. Accessory

Elbows Out Triceps Extensions: 3 x 15. Rest 60s.
(starting from chest pressing out)

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