Saturday 7.20.19

Kate, Richard, Brian, Adam, Sebastian

Kate, Richard, Brian, Adam, Sebastian

CrossFit & CrossFit Endurance
CrossFit Strength (Open Gym)

A PR Is Born: Strength 3 of 3

 

CrossFit/Bootcamp
4 Rounds for Time
20 Burpees
30 KB Swings (70/53/Heavy)
Run*

*Round 1: 200m Run
Round 2: 400m Run
Round 3: 600m Run
Round 4 800m Run

 

CrossFit Strength (Open Gym)

Decline Bench Press
1x3(60%)
1x3(70%)
3x3(75%)
2x3(80%)
1x3(85%)

2 x Super Sets
a. Hard Set Incline DB Chest Flys
b. Bent-over DB Reverse Flys

3 x Super Sets
a. Hard Set Incline DB Bench Press
b. Hard Set L/R One-arm Band Seated Rows
c. Hard Set Evil Wheels

1 Max Set
Push-ups + Banded Push-ups
Strict Pull-ups + Banded Pull-ups