Wednesday

7
Apr

Wednesday

Iron CrossFit North Brunswick – NC45

Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

10 Scap Push-ups or :30 Plank Hold

10 DB Hammer Curls

1 ROUND

100m Run

10 Hand Release

10 DB High Pulls

1 ROUND

100m Run

10 Push-up or T-Push-Up*

10 Curl to Press

Strength

Bench Press (6-4-2-6-4-2)

6-4-2-6-4-2

Bench Press*

*Increase weight every round. Keep weight moderate.

(Score is Weight)

Strength – HOME

Metcon (Weight)

12-8-4-12-8-4

Tempo Floor Press (2221)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Up-Downs

10 Slam Balls (20/10)

200m Run

(Score is Rounds + Reps)

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Up-Downs

10 DB Ground 2 Overhead

200m Run or 100 Mountain Climbers

(Score is Rounds + Reps)