CrossFit – Wed, Mar 29
Warm-up
1 set:
1:00 row (conversation pace – 16-20 stroke rate)
10 alternating scorpion stretches
:30 plank hold
10 alternating plank reach-throughs
1 set:
1:00 row (moderate pace – 20-24 stroke rate)
10 inch-worms
:30 plank hold
10 push-ups
1 set:
1:00 row (fast pace – 24-30+ stroke rate)
20 alternating shoulder taps
:30 plank hold
10 hand-release push-ups
SPECIFIC
Demonstrate Bench Press
then over 3 sets athletes perform 5 bench press building to your starting weight.
Metcon (Time)
3 rounds for time:
37/50 calorie row
25 bench presses (95/135 lb)
18 minute time cap