Microchip

13
Sep

Microchip

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 1/2 Kneeling Arnold Press/side

8 DB Chainsaw Row/side

8 Crush Grip Skull Crushers

Weightlifting

ring push-ups (3 x near max/set)

stop w/1-2 reps left in the tank each set

https://youtu.be/6KfBJQcRpYw

DB Bench Press (1 x Max @ 50X0 50/35)

or use a load you feel confident you can complete 10 reps mimimum at the RX tempo

Metcon

Metcon (Time)

600m Run

100 Double Unders

1k Row/1.5 mile bike

100 Double Unders

600m Run