Bench Press, BB Flat
3 sets of 6-8 reps.
2-3 minutes rest between sets.
Rows, T-Bar or Bent Over
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.
KB High Pulls or SDLHPs
4 sets of 10-15 reps.
1 minute rest between sets.
Monday PM Crossfit Workout
GET WARM (7 Min)
20 Shoulder Circles [10 front / back]
5 Inch Worm + Push Ups
150 Jump Rope Singles
5 Inch Worm + Push Ups
20 Arm Swings
GET STRONG - BENCH PRESS (12 Min)
EMOM 12
5 Bench Press
:45 Plank
Alternate movements every minute
GET FIT (16 Min)
Every 4:00 for 16:00
400m Run
60 Double-Unders
Max Push Press 135/95
Score is total Push Press reps
COMPETITORS EXTRA - Pull Up Complex
6 Pull Ups + 5 CTB + 4 Bar Muscle Ups
Complete 5 "Perfect" sets
Rest as needed