Monday, 24 October, 2016

WARM UP – MOBILITY

(10 min total)
3-4 mins shoulder circles and pec openers
Alt. band shoulder drills and pushup drills

WOD A

BENCH PRESS X 8
5 Super Sets E3MOM:
8 Bench Press @ 60-70% of 1RM (try to keep the same or similar weight across)
10-12 DB Pec Flies (light, roughly 10% of 1RM Bench Press per hand)

WOD B

15 MIN CAPACITY TEST
15 min AMRAP
10 Hand Release Pushups
15 Wallballs 20/14lb
20 KB Swings 24/16kg
*Courtesy of CrossFit Invictus

ACCESSORY

3-5 Sets:
8-12 DB Tricep Roll-Back Extensions
2-3 Crossover Pylo Exercises