CrossFit

Strength

1a) Slight Decline DB Bench Press: 2/4 x 10. Rest 30s.

– elevate the front of the bench on a 45# plate – roughly 3″ off the floor

– use the same weight or slightly heavier than last week

1b) Symmetrical Stance 1-Arm DB Rows – pronated grip: 2/4 x 15 each. Rest 30s.

– 2 warm-up sets then 4 work sets.

Metcon

Every 4:00 x 4 sets:

50 Ft. Front Rack KB Carry

10 Double KB Clean + Press (53s, 35s)

50 Ft. Front Rack KB Carry

Spark

Strength: GLUTES – Week 2

AMRAP 4:

w/mini band:

20 Clam Shells (10 on each side)

10 Glute Bridges (2 sec pause @ top)

20 Frog Pumps

Then, Complete 2 rds in 5:00:

20 DB Death March

10 Goblet Sumo Squats

Metcon:

Circuit x 3 Rounds

  1. 25 Meter Sled Push (HEAVY)
  2. :20 Assault Bike Sprint
  3. 10 Push-Ups
  4. :20 Row Sprint 
  5. 30 Weighted Russian Twist