CrossFit – Tue, Dec 17
Bench Press (Weight)
13 min AMRAP: (AMRAP – Rounds and Reps)
12 Sit-ups/Weighted sit-ups 25/15
9 Push-ups/HSPUs
6 KB Swings
W. sit-ups – behind-head to-toes
Active Recovery: (AMRAP – Rounds and Reps)
3-4 Rounds
200 m. Row
12 Tri-cep Rollbacks
12 DB Flies
12 DB Curls
-Rest 1 min-
13 min cap
Accessory Work (Weight)
Tri-cep Rollbacks
5×10
Light to heavy
Opt. 1 -Peaking Cycle- De-load 40%x5, 50%x5, 60%x5
Opt. 2-Build- Pyramid 5×3 @ 75%x3, 80%x3, 85%x3 then back down
Opt. 3 Accessory Work
Sub Bench Press for Shoulder Press