Saturday 10.19.19

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CrossFit, Strength, and Endurance

Badass to Good Ass: Strength Week 4

 

CrossFit/Bootcamp
25:00 AMRAP
Relay Style with Teams of 3
15 Wallballs (Light**)
10 Jumping Lunges
5 Burpees

*Alternate Rounds with Teamates
**Light means something you could do at least 30 in a row with.

 

CrossFit Strength (Open Gym)
do class OR Open Gym


Bench Press
1 x 3 (90% 3 RM)
1 x 3 (95% 3 RM)
3 x 3 (100% of old 3 RM)

3 x Super Sets:
a. 12-ish DB Incline Chest Flys
b. (Max Reps - 2) Strict Rig Dips
c. 12-ish DB Reverse Flys
d. 20-ish GDH Sit-ups