CROSSFIT 30/07/2019

A. Strength (00:15-00:35)

1) Speed Bench Press: 9 x 3 @65% of 1RM Bench Press, every 60s.
3 Sets Close Grip
3 Sets Medium Grip
3 Sets 1″ Wider than medium grip

2) Warm-up Strict Pull-ups

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

3 RFT:
15 Strict Pull-ups
15 Burpee Box Jumps w. step down (24, 20)
15/12 Calorie Row

C. Acessory

Max Rounds in 7:00 of:
40 Banded Pull-aparts
30 Banded Pulldowns
20 Banded Triceps Pushdowns
10 Banded OH Triceps Extensions
*Done with minimal rest.

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