Friday - CrossFit

Coach's Warm Up/Mobility

Bench Press (3-3-3-3-3 @ 80% of 1RM)

Superset with Strict Press.

Strict Press (1-1-1-1-1 @ 85% of 1RM)

Superset this with Bench Press.

Metcon (Time)

4 Rounds:
400m Run
20 Hollow Rocks
50' Single Arm Overhead KB Walking Lunge. 24/16

Post-Class Accessory

3x10-12 Rear Delt Fly
3x10 Side Raises
3x10 DB Pull Over

Dan Shrum