Monday 7-18-16

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Strength:30min

Bench press is A1

  • Form: Bench Press (5x10)

  • Con: Bench Press (6x6)

  • Int: Bench Press (12,9,6,3,20)

make sure to mark all sets in comments

  • A2: Band Pull-aparts (5x15)

  • A3: Weighted Crunch (5x10)

W/ Bumper over your body vertically perform a slow controlled crunch

Metcon:6min

  • Form: Metcon (AMRAP - Reps)

AMRAP:
10 RKBS
3,6,9,12...Burpees

  • Con: Metcon (AMRAP - Reps)

AMRAP:
10 KBS (24/16)
3,6,9,12...Burpees

  • Int: Metcon (AMRAP - Reps)

AMRAP:
Double KB Snatch (20/12)
3,6,9,12... Burpees