100421
Thomasville CrossFit – Barbell crew
Warm-up
Warm-up (No Measure)
3 Sets:
:30 Doorway Stretch / Arm
20 Jumping Jacks (Arms across body)
7 Push-up to Down Dog
1 Set:
3 Bench Press (30%)
3 Bench Press (40%)
2 Bench Press (50%)
2 Bench Press (60%)
Metcon
Metcon (AMRAP – Reps)
5 Sets For Load:
1 Bench Press (70%)
…then
1 Set For Reps:
1:00 Max Unbroken Bench Press (75%)
Bench Press
Metcon
Metcon (AMRAP – Reps)
EMOM 21:
Minute 1 | :20 GHD Sit-up Hold (Parallel)
Minute 2 | :20 Ring Dip Hold (Bottom)
Minute 3 | :40 Max Push-ups