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Tuesday, March 5, 2019

2019 March 4
by bk

Warmup
2 sets:
10 PVC passthroughs/disclocates
10 banded pull aparts
1-arm overhead dumbbell walk (down and back)…each arm
plank hold, 30 seconds
10 shoulder press (PVC)
10 push press (PVC)

Strength

Shoulder Press, 5-5-5-5-5 reps
-go by feel
-moderate weight for all sets

Push Press, 3-3-3-3-3 reps
-go by feel
-moderate to moderately heavy
-no failed reps

then….

3 sets of….

For 4 minutes:
Row 350m/300m
15 slamball (30lb/20lb)
burpee box jump over (24in/20in), max reps in the remaining time

-rest 2 minutes between sets

Core Development:
Russian twists (standing), 3 sets of 30…(15 each side)… (35lb/25lb plate)
side plank rotations, 3 sets of 10 (each side)

Post loads and reps per set and total reps to comments

CrossFit Integrity, Charleston, SC

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