Thursday 8/4/22

Remember.... No Free Trials this week

THE MOBILITY

Barbell Pec Smash

Wall Slides

THE WARMUP

For 3 rounds or 9:00 work through the following movements

• 20-10 Bench Press working to your first set of 50% of 1RM

:30 Row

• A-T-V-T
• Jumping Jacks‍
• Phelps Swings

THE STRENGTH

Barbell Bench Press on a 3:00 loop

Percentages are based off your 1 Rep Max. If you do not know your 1 Rep Max, use the percentages as a guide on how heavy loading should be.

If you are new to CrossFit, your focus is on form and technique and not 1 Rep Max. Continue with 2-3 reps for those final sets instead.

• 8 reps @ 50%
• 6 @ 65%
• 4 @ 75%

Then on a 2:00 x 4 sets

• 2 @ 80%

THE WORK-OUT

22:00 As Many Rounds/Repetitions As Possible (AMRAP)

Run

Row

Ball Over Shoulder

Dumbbell Overhead Lunge (Walking)

*You will go out to the 10m mark and then turn around and lunge back to the door

THE FINISHER

Incline Chest Fly (on floor, bench, ball)

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