#1 2020-08-30 04:27:23

AracelyHoa
Member
From: Great Britain, Nantgaredig
Registered: 2020-08-29
Posts: 5

Wednesday CrossFit

CrossFit Lions West – CrossFit  Warm-up Warm-up (No Measure) 5 min: 1- cardio 2- cardio other station 3- push-up plank hold 4- arm circles (30 sec per) 5- downward facing dog Weightlifting 2-3 mim between parts to setup for the next one.
You can go up in weight as you see fit.
A: Metcon (Weight) EMOM for 8 min: 5 rep strict press from the rack B: Metcon (Weight) EMOM for 8 min: 5 rep bench press C: Metcon (Weight) EMOM for 8 min: 5 rep bent over row Metcon Metcon (Time) 100 push press for time 75/55 * every time you have to put the bar down you must complete 20 sit-upsthis is from the floor.
Pick a load you can do 20 reps of push press in the first set.
This is not a push jerk!.

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