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11/15/2019

15
Nov

11/15/2019

CFT – CROSSFIT

Pre-Training

3 Rounds Not For Time:

30s Couch Stretch/Leg

10 Push Up Position Shoulder Retractions

10 Band Pull Aparts

Weightlifting

Bench Press (4×2)

Maintain or increase weight throughout.

Rest 2:30-3:00 minutes between sets.

Metcon

Metcon (Time)

For Time:

21-15-9 Reps Of:

Overhead Squats 135/95

Ring Dips

12 Minute Time Cap