
Tuesday, 4/18/16
April 18, 2016
TrainHeroic at CrossFit DC
April 20, 2016Warm-Up
3 Rounds of
5 Dolphin Push-up with extension to plank
10 Alt Dead Bugs
5 Quadruped Ext & Rotation/side
10 Band Pull Aparts
Strength – Strict Press (30 Min)
Prep:
1 x 10 (bar);
3 x 3 (working up in weight)
Work:
10-10-8-8-6-6 (working up in weight as able/desired)
Complete one set of accessory exercise after each work set, alternating between:
A) 20 Band Straight Arm Press Downs
B) 20 Plate Twists (10/side)
Met-Con
AMRAP in 8 Min
5 Single DB Clean and Jerk (Left)
5 Push-ups
5 Single DB Clean and Jerk (Right)
5 Push-ups
25 Ab Mat Sit-ups (scale up to Hollow Rocks)