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FRIDAY

CrossFit 5000 – CrossFit

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Bench Press

4 rounds of:

Bench Press

Set 1 10 reps

Set 2 8 reps

Set 3 5 reps

Set 4 3 reps

After each set perform 12 reps per side of 1 Arm Dumbbell Row

*build in weight across all sets of form is good.

** Minimise back arch on bench ideally keep back flat on bench

Metcon (Time)

5 mins of Man-makers

-Good quality for max reps

(Push up, row, row, clean, shoulder to overhead = 1 Rep)