1-9-18
Thomasville CrossFit – CrossFit Advanced
Weightlifting
Power Lifting
Shoulder Press (3-3-3+)
60-70-80%
+5# each month
Tricep Kick back (5 x 10-15 each arm)
get set up on a bench with a dumbell. extend your arm back and out with a dumbell in hand.
https://www.youtube.com/watch?v=ZO81bExngMI
Push-ups (5 x 10-15)
CORE
Metcon (No Measure)
4 Sets, Not for Time:
20 Weighted AbMat Sit-Ups
8 Glute Ham Raises
Metcon
Metcon (5 Rounds for reps)
5 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP Double Unders
rest 4 minutes between rounds