Wednesday - CrossFit


Coach's Warm Up/Mobility

Bench Press Empty Bar
Pull Up

Metcon (5 Rounds for reps)


5 Rounds for Max Reps:
Bodyweight Bench Press
Pull Up

Rest as needed between rounds

Take as much time as you need with this workout.  You want to try and be fully recovered before each round so that you can get as many reps as possible.

Scale the bench press to a percentage of bodyweight, and the pull ups with ring rows.

Post-Class Accessory

3x10 Supinated Barbell Row
3x10 Rear Delt Fly
3x10 Lat Pullover

Dan Shrum