CrossFit WOD
Bench Press 1RM
AMRAP3
10/8 Push-ups
10 Toes-2-Bar
10 Deadlifts 185/123lb
Rest 2 Minutes
AMRAP3
7/5 Push-ups
7 Toes-2-Bar
7 Deadlifts 225/153lb
Rest 2 Minutes
AMRAP3
5/3 Push-ups
5 Toes-2-Bar
5 Deadlifts 255/163lb
Accessory:
Banded Tricep Ext. 3×8+ or 3xMax Rep Ring Dip
Weighted Plank 3×0:30 *Heavy
Mobility:
Lax Side Delt Mash
Lax Lower Back Mash
Seated Straddle
BodyFit:
Push-up 3-5x -5+ reps
AMRAP3
10 Sit-ups
10 Russian Kettlebell Swings
10 Walking Lunges
Rest 2 Minutes, repeat 2 more times
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