Tuesday, March 14

Prep

Equipment required: Foam roller, light/medium band, light KB

1) 1 Round:

– 60s each Foam Roll Pecs

– 60s each Biphasic Pec Stretch

2) 2 Rounds:

– BP Big Three Upper

3) 3 Rounds of:

– 10 Band Pass through

– 5 each Split Stance 1-arm KB Rows

– 3-5 Plyo Push-ups

4) Bench Press w. an empty barbell

1 x 5 w 1s pause halfway down, 1s pause at chest.

A.

Close Grip Bench Press

9 x 3 @55%

– 1-2 Warm-up sets

– Increase from last week

– These are SPEED reps

B.

AMRAP13

10 DB Floor Press (50/35)

15 Ring Rows

20 Sit-ups

50 Meter Farmer Carry

– Goal: Sustainable pace

*Your chocie of weight for Carry

L3: (40/25)

L2: (30/15)

L1: (20/10)

C.

Behind The Back Wrist Curl

3 x max reps. Rest 60s

Schedule your free intro

Talk with a coach about your goals, make a plan to achieve them.

Fill out the form below to get started

Take the first step towards getting the results that you want

By providing your phone number, you agree to receive text messages from No Excuses CrossFit