December 3,2020

United Performance Fitness and Training Center – CrossFit

Bench Press (5 reps w/ 1 sec pause on chest @70-80% )

Bench Press & Pulling:

3 alternating sets:

A1. Bench Press: 5 reps w/ 1 sec pause on chest @ 70-80% of 1RM

A2. SA DB Elbowing Rows @ 3011: 10-12 reps/side

*each movement on the 90 seconds

Metcon (3 Rounds for reps)

3 sets for max reps:

60 sec Push-Ups

Rest 30 sec

60 sec Single DB Reverse Lunge to Box Step Ups – 50/35# DB Held any how, alternate feet

Rest 30 sec

60 sec A/B Calories

Rest 2 min