181115 - Double Strength Day

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Warm- Up
Plate Circuit x4
Plate Rock Paper Scissors

”Double Strength Day”
20 minutes to complete each strength activity

Bench Press Prep
5 Hand Release Push-Ups
5 EB Glute Bridge
5 EB floor press
10 EB bench press with plates under your feet and bench set up properly
3-3-3-3-3 Bench Press
(You will work up to a heavy/challenging set of 3 then do that weight for 5 sets)

Deadlift Prep
5 Drinking Birds on Each Side
5 EB Glute Bridges
5 EB behind the neck good mornings
10 EB deadlifts
3-3-3-3-3 Deadlift
(You will work up to a heavy/challenging set of 3 then do that weight for 5 sets)

COOL DOWN - 1k Row or 40 Calorie Bike

Michael Reynolds

CrossFit Level 1 Coach