WEDNESDAY

*CrossFit Health

Wednesday

a) Bodybuilding Warm Up

1) 12 DB Rows/ DB Floor Press

2) 12 Rev Flys / Banded Flys

3) 12 Bicep Curls / Tricep Extensions

4) Twisted Cross L / R

 

b) Amrap 5 Minutes

5 Thrusters 135/95

5 Strict Pullups

Rest 2.5 Minutes

 

c) Amrap 5 Minutes

5 Power Cleans 135/95

5 Kipping Pullups


*CrossFit Performance

Wednesday

Back Squat+ Buttrerfly or C2b Butterfly

6x2 start @90%

In Between Cycle Prac

45-55%

 

Graced Up

For Time: Cap 6mins

30 G2 OH

165/110

 

3 RFT:

Row 300m RPE9

10 UB Toes to Bar

10 HPSU

Rest 1:1