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CrossFit 5/23/2019
If you signed up for the BrewCity Volleyball team, we have a game tonight at the Newport at 8:15 pm. See you there!
Warm-up
Dynamic Warm Up, Stretch
Strength
1a: Bench Press (3 x 3 @ 85%+ of 3 RM)
Heavier than last week
1b: Ring Rows (3 x 15)
Adjust/Elevate feet to make for a challenging set of 15
1c: GHD Situps (3 x 18-30)
Metcon
Metcon (AMRAP - Reps)
EMOM 16

Min 1 - 15/12 Cal Row [18/15]
Min 2 - 12/10 Cal Bike [15/12]
Min 3 - 20 Russian Twist (20/14)
Min 4 - Max Rope Climb
 
 
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