CrossFit – Thu, Apr 24
Warm-up
Warm up
Band Warmup
-into-
3 Rounds
30 Single Unders
10 Alt Step Back Lunges
10 Dumbbell Single Arm Renegade Rows (each)(light)
5 Bench Press (empty bar-build across sets)
SWOD
Bench Press (Weight)
WOD
Metcon (Time)
12-9-6-3
Devil Press (50/35)
50 Double Unders after each set
*Time cap: 12 minutes
WEEK 5:
10:00 Running Clock
Max Rep Bench Press (increase weight from last week)
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above