Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.
Dumbbell Flyes
2 sets of 10-15 reps.
1 minute rest between sets.
Barbell Curls
3 sets of 10-12 reps.
1 minute rest between sets.
Skull Crushers
2 sets of 12-15 reps.
1 minute rest between sets.
Snatch-Grip High Pulls
4 sets of 10-15 reps.
1 minute rest between sets.
Thursday PM Crossfit Workout
GET WARM (10 Min)
3 Rounds of:
100m Run
8 Kang Squats
4 Snatch Balance
GET STRONG (9 Min)
Overhead Squat
Every :90 for 9:00
3 Reps
Build across sets
GET FIT (15 Min)
3 Rounds of:
25 Lateral Bar Burpees
20 Overhead Squats 95/65
Rest 2:00
15 Min Cap
COMPETITORS EXTRA
5 Rounds of:
200m Ski
3 Strict Muscle-Ups
12 Min Cap