26.2 CrossFit – CrossFit
Bench Press Warm-Up (No Measure)
400m run
Then 1 round of each:
1) Shoulder internal rotation with lacrosse ball at inferior angle of scapula: 1-2 minutes on each side
2) 3 position doorway pec stretch: 30 seconds in each position
3) Shoulder external rotation with PVC on bench: 1-2 minutes
4) Scapular Presses in Push-up position x 15-20 reps
5) Push-ups 10-15 reps
Pause Bench (3 x 5 @ 75%)
Pause 3 seconds at chest. Stay tight don’t relax at bottom
Use your 1RM from normal bench for this. 75%
Single arm KB rows (3 x 10)
KB single arm rows
2k Row (Time)
Max Effort 2k Row
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