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
