Strength
Warm up-
3 Rounds-
5 Push ups
5 Banded Straigted arm pull down
Workout-
Dumbbell Bench press 3 x 10
Dips 3 x 10
Dumbbell fly 3 x 10
Weighted Push ups 2 x ME
Triceps Dips 3 x 10
Triceps Cable push down 3 x 15
CrossFit
Warm up-
3 Rounds-
5 Squats
5 Broadjumps
5 Shoulder press with plate
Conditioning-
15 mins AMRAP-
100 Single Unders
12 Box Jump over
10 Push Press
Categories: Conditioning, Strength, WOD