Friday 190809

General Warm-Up

3 RNFT:

10/side Rack Thoracic Rotations

5 Inchworms w/ Push-up at bottom

 

Strength

Strict Press

6 reps @ 67.5-72.5%

5 reps @ 72.5-77.5%

4 reps @ 77.5-82.5%

3 reps @82.5%+

 

rest 2:00-3:00 between sets

 

Workout Of The Day

"Partner Pump"

For Time w/ a Partner:

50-40-30-20-10

Bench Press @135/85

Cal Row

Push-up

Bent-Over Double Dumbbell Row @50/35

 

*scale weights as needed

*avoid "kipping" on the bent over dumbbell row- try to keep it strict

 

Recovery

Partner Handcuff Stretch 1:00-2:00

Scorpion Rotation 10 reps x 3 sets

Crossfit Enhance