Tuesday, May 31 2016

May 31, 2016
    by Alex Etzen

    XS CrossFit – General CrossFit

    Skill-work

    Agility Ladder

    Spend 10 minutes on agility drills provided by the coach

    Weightlifting

    Obey the Pump (15 – 12 – 10 – 8)

    Incline DB Press

    superset with:

    Bent Over Fat Bar Row

    Hammer Curl

    superset with:

    Tricep Kickback
    No rest between movements for supersets

    example:

    perform 15 db press followed immediately by 15 bent over row, rest

    12 db press followed immediately by 12 bent over row

    no score

    Metcon

    Metcon (Distance)

    4 min row for distance