“Lynn”

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) [email protected][email protected][email protected][email protected]

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
No time limit: try to finish under 30:00

Scale Bench press to 65% 1RM if you cannot bench your bodyweight.

Use Band/Box assisted Pull ups NO KIPPING! Aim for something that allows you to get 10+ reps on round 1

Cool Down

Jog/Row 600M

If you jog, shake your arms out for 200m

POPULAR POSTS

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“Yeah, I just want to know how much it costs.” Um, no, you don’t. Do you get off by calling different places and asking what

I Feel Like Doo-Doo

“I feel like a beached whale.” My internal dialogue during a workout after a month off. I took a month to run four times per

Unrelenting Belief

The reason we can’t lose weight is the same reason we stay unhappy.  Bold statement, I know. But listen.  Suppose you google what it takes

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