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Components

Bench Press

Metcon

Thursday

Lacrosse ball : pecs, posterior shoulder

3 rounds
5 pushups
10 hanging reverse shrug

Clean Technique 5-10 minutes
timing drill off hips

Bench Press (4x5 bulding)

Bench Press

15 band pull aparts each set

Metcon (AMRAP - Rounds and Reps)

AMRAP 12
10 strict press (50%)
5 strict pullups
200m Run

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, October 03, 2019

Male Clients

Jeremy
Givens

6:00 PM CrossFit

1 x 5 @ 215 lbs

Billy
Amshoff

6:00 PM CrossFit

1 x 5 @ 185 lbs

Female Clients

Alex
Givens

6:00 PM CrossFit

1 x 5 @ 75 lbs