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Wednesday, June 13, 2018

2018 June 13
by bk


4 sets:
8 bench press (3 second decent)
8 supinated barbell row (pause 2 seconds at top)

3 sets:
1-arm bench press, 10 reps (each arm)
PVC banded pulldown, 12 reps (pause 1 second)

2 sets:
15 banded face pulls
15 banded tricep pushdown

then….

For 12 minutes: (teams of two)

Part A… 0:00-12:00
Airdyne, max calories
-one person working, one person resting

Part B… 6:00-12:00
abmat situps, max reps
-at 6:00, the resting athlete from Part A begins abmat situps
-alternate between airdyne and abmat situps for the remaining time

Two Scores: Total Calories (bike) and Total Reps (abmat situps)

Post loads and calories and reps to comments

CrossFit Integrity, Charleston, SC

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