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
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


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