CROSSFIT

WU:

1’ machine

10 push ups

10 knee raises

10 shoulder taps

5 empty Bar bench press

5 empty bar strict press

Strength:

A:

8-6-4-2

Bench press

Every round

15 DB bench press

B:

8-6-4-2

Push press

Every round

15 Dual DB strict press

Conditioning:

A:

30-20-10

Deficit push ups

Bicep curls

Side raises

B:

20-15-10

Chin ups

Tricep extensions

Ring Dips