CROSSFIT 12/07/2019

0. Warmup

build in movements from conditioning

A. Strength (00:15 – 00:40)

Close Grip Floor Press: 3RM. Rest 2:00
– Grip just inside of shoulders
– Beginner: 5 x 5 with a moderate load.

B. Conditioning (00:40-00:55)
Choose a weight, so that you can do 50+ reps per AMRAP.

AMRAP 4:
DB Bench Press (athlete choice of weight)
Right into:
AMRAP 4:
Barbell Curls (empty bar)
Right into:
AMRAP 4:
Russian Twists w. a plate (athlete choice of weight)
Right into:
AMRAP 4:
Bradford Press (empty bar) (back + front = 1 rep)

C. Accessory
50 Pulldowns
50 Banded Facepull-aparts
50 Banded Pull-aparts (supinated grip)
*Goal to do all 150 reps with minimal rest

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