Chris impressing the ladies

 

CrossFit WOD

10 Min to Heavy 5 Bench Press
Then
EMOM10

Even Minutes: 8 Bench Press
Odd Minutes: 5-25 Push-Up

* Weight of bench and reps of push-ups should be moderate and repeatable.

AMRAP 10
200M Run
3 Rope Climbs

We will sub out 12/8 Cal bike if the
weather doesn’t cooperate

Muscle Circuit: 2x
25 Banded Tricep Ext.
15 Floor Levers/Flags
5 Russian Leg Curl

Mobility:
Forarm Stretch

Childs Pose
Lax Front Delt


SWEAT

*chip away at e/movement*
50: Hand Release Push-Ups
50: Ring Rows or Pull-ups
50: Dips
50: Bicep Curls
50: Burpees

Partner Up- alt every 100 ft, partner 1 pushes, partner 2 runs besides
10: 100ft Sled Pushes