CROSSFIT
*Maintenance / Performance Week
Skill/Strength:
12 Minutes to complete
3 Rounds:
10 Supine Ring Row
10 Tempo Bench
1 Minute Elbow Bridge
*Across. 3s neg, 2s iso on RR & Bench
Metcon:
8 Minute AMRAP
2, 4, 6, 8, 10 etc
Plate GTOH 45, 25
Burpees to Plate
COMPETITOR
Incline DB Bench
3×10, across, light
3 Rounds of:
30s Banded Tricep Press Down
10 Bicep Curls (EZ Bar)
25 Behind Back Wrist Curls
LEANX
12 Min Alt EMOM:
1. 12-15 SA KB Press/Side
2. 12-15 Ring Rows
3. 20 Banded Monster Walks (10/side)
-then-
12 Min EMOM:
1. 10 KB Squat Jumps
2. ME KB Toe Taps
3. 20 Goblet Reverse Lunges (10/side)
4. ME RKBS
-then-
3 Min EMOM:
30 Sec Shoulder Taps
30 Sec Forearm to Palm Planks
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