Main – CrossFit
Metcon (No Measure)
Good work this week so far…it has been a rough few weeks and next week we will lighten it up and de-load a little bit…more aerobic work at light %s….don’t blow this off, it will be good to flush your system.
Also, those of you that did the Bear Complex at 11:30am yesterday…you did a 1 rep set for max effort…great work, however the Bear is a 7 rep UB set. Feel free to re-do Thurs….Cheers!
SW-A: Bar Dips (3 x Max Reps)
Dips on a static bar.
*If you have 15+ dips, do at a tempo of 32X0.
**3 min rest b/t
SW-B1: Pendlay Row (4 x 8)
SW-B2: Band Pull Aparts (4 x 10)
SW-C: Arnold Press (4 x 6)
Start with DBs held in front of you with palms facing you, press up turning palms forward alnog the way up.
SW-D1: DB Shrugs (3 x 12)
SW-D2: Lying Tricep Extensions (3 x 15)
Use BB or DB.
Use barbell today.
SW-E: Fat Gripz DB Farmers Carry (3 x 50m AHAP)
Farmers carry using Fat Gripz.
Use red Fat Gripz.