Pump Day

Happy Birthday Alexis!

CROSSFIT

S,P &P Cycle: squat -pull – PRESS-pull – off

A – Bench Press
5 sets of 3 @ 75%+

B – 12 Min AMRAP
10 Ring Dips
20 WallBalls

C – 3 sets

10 barbell curls
20 banded tricep extensions
30 Russian Twists

CSPORT

A. New strength cycle (week 1 of 4)
3 sets:
5-8 bench press
5-8 weight squats
+
1 set:
1 min max reps bench press
1 min max reps air squats

B. For time:

1k row

50 sit ups
50 lunges
50 double unders

800m run

40 sit ups
40 step ups
40 Russian kbs

2k c2 bike

30 sit ups
30 burpees
30 body rows