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Components

Bench Press

FOR TIME

CrossFit - Fri, Sep 20

Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Wide Leg Good Mornings

10 Up/Downs

5 Push-Ups

10 Glute Bridge

10 KB Deadlift

Into…

2 ROUNDS

5 Burpees + Push Up
10 Kettlebell Swings

:45 Plank

Strength - All

Bench Press (ON A 16:00 RUNNING CLOCK...

Build to a Moderate-Heavy 3-Rep Bench Press

)

Bench Press

(Score is Weight)

Workout - Performance

FOR TIME (Time)

20-15-10-5-10-15-20

Russian KB Swings (70/53)

Burpees to Target*

*Target Ideally 6" above standing reach.

(Score is Time)

Workout - Fitness

FOR TIME (Time)

20-15-10-5-10-15-20

Russian KB Swings (53/35)

Burpees

(Score is Time)

Optional Cool Down - All

2-3 SETS FOR QUALITY (No Measure)

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Row

-Rest as Needed b/t Sets-

(No Measure)

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