08-19-16

18
Aug

08-19-16

Skill

Life & Fitness

Butterfly Pull ups progressions

 

Metcon

21-15-9:

Calorie Row

Deadlifts (185/135)

Barbell Facing Burpees

 

Accessory

Close Grip Bench Press

3 sets of 15-20 reps (Leave 2 in tank first 2 sets, go all-out on third.)

Front Dumbbell Raise

3 sets of 10 reps

Dumbbell Lateral Raise

3 sets of 10 reps

Dumbbell Rear-Delt Row

3 sets of 10 reps

rest 2 min.

 

CROSSFIT CORE

Lift

Barbell Bends

10 reps (each direction) every 2 min x 10 min (5 sets)-increase weight each set

 

Metcon

31 min AMRAP:

Partners Alternate Rowing 500 m while other is completing:

AMRAP of:

4 Spellcasters (each direction)

8 Deadlifts (185/140)

12 V-ups

Pick-up where your partner ended

 

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