10/19/18

Screen Shot 2018-10-17 at 10.54.07 AM.png

Link to Register for Donut 5K: https://www.eventbrite.com/e/crossfit-revelations-5th-annual-donut-5k-tickets-50701596841?aff=ebdssbdestsearch

________________________________________________

Warm Up: 

3X:

10 Empty Barbell Bent Over Rows

:30 Handstand Hold

5 Dips

Upper Body Push:

Bench: 2 Warm Up Sets —> Find Working Weight 5 X 6 Reps AFAP—> Rack in for 15 Seconds—> 4 Regular Reps

One Set Every 3 Minutes (Bootcamp: Use DB's)

Conditioning:

4X:

10 Push Ups

20 DB Push Presses

Run 200M

Auxiliary:

5X:

10 Barbell Curls

Max Rep Weighted Dips (Use a Chain or 2)