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CROSSFIT

WARM UP

2 Rounds:

- 200m

- 10 Shoulder taps

- 5 Inchworm to push ups

- 5 empty bar bench press

- 5 Empty bar strict press


STRENGTH

4 Super Sets:

- 3 Bench Press (pause in the bottom 3s)

- 10 DB Flies

3 Super Sets:

- 10 Seated Lat pull Down

- 10 DB hammer Curls


DOUBLE EMOM WOD

A. Every 3mins for 9mins:

- 10 CAL

- 8 Pull ups

- 6 power Clean and jerk

B. Every 3mins for 9mins:

- 10 CAL

- 12 DB Bench press

- 10 Push up

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