Thursday, November 1, 2018

CrossFit

Strength
Bench Press [Video]
Strict Pull-ups [Video]

8 Sets Of:
• 6 Bench Press
• 6 Strict Pull-ups

Choose starting weight based on how you feel. Build into a heavy set of Bench Press.

Conditioning
Tabata Battle Rope
Rest 1 Minute
Tabata Airdyne or Ski Erg Calories
Rest 1 Minute
Tabata Push-ups

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Bootcamp

:45/:15
Wall sit with weight
Plank hold push up every :15
Crab walk
X3

20 min AMRAP
300m Row
5 Man makers
10 Weighted box steps
15 Dips
20 Single leg v-ups