8/20/2015

West Little Rock CrossFit – CROSSFIT

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

Bench Press (2-2-2-2-2-2)

3 Sets Max Pull-ups

Perform 3 sets of max pull-ups

*1 minute rest between each round
3 rounds:

Max reps Strict Pull ups

Rest 1:00

Scale= strict ring rows

Rx= Strict pull ups

RX+ = Strict pull ups+ 20lb Kettle bell

Cool-Down (10 minutes of static stretching)

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