West Little Rock CrossFit – CROSSFIT
Today is about moderate intensity and and building muscle.
Bench Press Prep (No Measure)
Bench Press – 10 reps
1:00 external rotation work- each side
Bench Press – 5 reps
1:00 internal rotation work- each side
Bench Press – 3 Reps
1 Minute 1st rib work on each side
Bench Press – 1 rep at working weight
*increase weight on bench press reps each set. Ex) 10@95 – 5@135 – 3@185 – 1@205
1000m Row (Time)
Max Effort 1000m Row
Metcon (No Measure)
3 Rounds of:
15 Calorie Row
5 Bench Press @ 80%
Rest 5 minutes, then
21-15-9 reps of:
Calories Rowing
Bench Press @ 50%
Only rest when waiting on a rower, you are not meant to do these wods for time. Try to go unbroken in your bench-press reps and perform high-quality reps.
