9-20-17
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Bench Press (5-3-1+)
65-75-85%
Dumbbell bench press (15-30 x 3)
Laying on a bench or flat on the ground. Press DBs through the bench press range of motion.
Weightlifting
Push Press (1-1-1)
establish new 1RM
CORE
Durante Core (Time)
5 RDS
10x Hollow Rocks
10x V-ups
10x Tuck-ups
10 sec. Hollow Hold
1 Min. Rest