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
