CrossFit Crescent – CrossFit

 

Strength

1 RM Bench Press All Week

Bench Press (15 Min to Find 1RM Bench Press)

Fitness WoD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Burpee Box Jumps

10 Push-ups

15 Sit-ups
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After the Metcon do the strength piece at your own pace

Chest Flys (4 x 10)

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Tricep Extensions (4 x 10)

Do these either using a band pulling down, or extending overhead using a plate, or do skullcrushers as a heavy alternative

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Sport WoD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Chin-ups (strict, reverse grip)

7 Narrow Push-ups (thumbs touching)

9 Toes-to-Bar
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After the Metcon do the strength piece at your own pace

Chest Flys (4 x 10)

VARIATION:

Do these overhead, NOT laterally, out to the side

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Ring Dips (4 x Max Effort)

Do these for quality, take adequate rest in between sets

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