CrossFit – Wed, Mar 13
Warm-up
Warm Up
2 sets:
15 Banded Pull Aparts
15 Banded Chest Flys
-into-
3 sets
30-sec Air Bike (easy pace)
5 Bench Press (empty – build across sets)
5 seal pose/ down dog transitions
SWOD
Bench Press (5×5)
WOD
Metcon (Time)
30-24-18-12-6
Calorie Bike
Deficit Pushups (25/15#)
*Women’s cals: 24-20-14-10-5
*Target time: 12-14 minutes
*Time cap: 18 minutes
5:00 EMOM:
5 Bench Press at 60% of 1RM