Week 4 Day 4 DELOAD

Posted: January 25, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x 400M Run

1x 2 Minutes to Foam Roll Upper Back and biceps (can also use Lax ball on Biceps)

2 Rd NFT

6x Spiderman Stretch

5 Air Squat

10 Scap Pulls

10 Kip Swing

Bench Press (5 @ 40 5 @ 50 5 @ 60)

Still using training max for percentages. Last set is NOT an amrap… Still go moderate/heavy on the accessory work.

5 @ 40% 5 @ 50% 5 @ 60%

Bent Over Row (3×10)

Supinated grip w barbell

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

50 Push Up

50 Air Squat

50 Push Press 45/35

50 Pull Up

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