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Upper Body Day, Run/KBS/SB/BJ/PU

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CrossFit Spokane – CrossFit


Warm-up

2-3 min Row, bike or Run

2x 10-15 each

Pass Throughs

Shoulder Bands 8-10 reps each

(90/90, Row, Rev Fly)

Push Up

GHD Sit Up

Weightlifting

Bench Press

40,50,60% 75,85,95%

5,5,5 1,1,1+

Workout

1) C2B Supine Row 3 x 10-15 reps

2) Chain Push Ups Drop Set 2-3 x 8-12 reps each

3) 4 way DB Complex 2-3 x 10 each

4) 75-100 Tricep Push Downs w/band

Extra) Sled Rope Pull (Hand over Hand) 4-6 sets

Men 90-180lb (On the sled)

Women 50-100lb (On the sled)

Workout

Metcon (Time)

2 Rounds

400m Run

20 Slam Balls 20/15

20 Box Jump 24/20

400m Run

20 KBS 53/35

15 Pull Ups
RX+) 30/20, 30/24, C2B

RX) 20/15,24/20

Lvl1) 15/10, 20/16, Modified PU or Ring Row