Cycel 3 week 10 day 3

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