CrossFit

Strength

1a) Slight Decline DB Bench Press: 2/5 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) Inverted Rows: 2/5 x 15. Rest 30s.

– 2 warm-up sets then 5 work sets.

– same set-up as last week

Metcon

For time:

10-9-8-7-6-5-4-3-2-1

S20H (135, 95)

Box Jumps w. a step down (24, 20)

T2B

15:00 Time Cap

Spark

Strength: GLUTES – Week 1

AMRAP 4:

w/mini band:

30 Lateral Steps (stepping out and back in)

30 Tap Backs

10 Glute Bridges (2 sec pause @ top)

Then, Complete 2 rds in 5:00:

16 Goblet Reverse Lunge (8 each)

10 Pistols/Single Leg Squats (5 each)

Metcon:

4 R.F.T.

50 Meter KB Front Rack Carry 53/35

10 V-Ups

100 Meter KB Farmer Carry 53/35

200 Meter Run

20:00 CAP