CrossFit – Sun, Oct 9
Warm-up
<p>2 SETS <br />8 Scap Pull-Ups<br />8/8 Single Arm KB Deadlift<br />16 Alt. Piked Shoulder Taps </p><p>Into…</p><p>1-2 SETS (Time Permitting) <br />8 Kip Swings<br />8 Russian KB Swing<br />:15/:15 Single Arm OH KB Hold<br /> </p>
Strength
Bench Press (10-10-10*)
<p>*Wide Grip Bench Press</p><p>Start Moderate and build to Moderate-Heavy. Superset each set with 20 DBL DB Twisting Curls.</p><p>(Score is Weight)<br /> </p>
Workout
Metcon (3 Rounds for reps)
<p>3 ROUNDS FOR TIME<br />25 Chest To Bar Pull-Ups<br />50m Overhead KB Carry (R) (53/35)|(35/20)<br />25 Russian KB Swings<br />50m Overhead KB Carry (L)</p><p>(Score is Time)</p><p>KG KB: (24/16)|(16/12)<br /> </p>
