- Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets. - Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets. - Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets. - Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets. - Lateral Raises
2 sets of 10-15 reps.
1 minute rest between sets. - Triceps Pushdowns
3 sets of 10-12 reps.
1 minute rest between sets. - Dumbbell Curls
2 sets of 12-15 reps.
1 minute rest between sets.
Afternoon Crossfit Workout
Warm Up Min (9 min)
3 Rounds of: 200m Run | 10 Front Squats | 8 Strict Pull Ups | 10 Strict Press
Get Strong (10 Min)
EMOM 10: 5 Strict Pull-Ups + 5 Strict Dips | 3 Front Squats (Alternate movements OTM, score is heaviest triple.)
Get Fit (40 Min)
Every 10:00 x 4: 400m Run | 20 Push Press 135/95 (125/85) [115/75] | 500m Row | 10 Power Snatch 135/95 (125/85) [115/75]