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CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

5/24/17

4 SETS:

12 CALORIES SKI ERG

60’ OVERHEAD YOKE CARRY W/ :5SEC HOLD AT THE END (SUB FOR DOUBLE KBS IF NO YOKE)

 

LOG PUSH PRESS: 

5X3 @ 85-87.5% (OF 1RM PUSH PRESS)

 

AUX WORK:

5 SETS

8-10, SEATED SINGLE ARM DB ARNOLD PRESSES (TRY TO KEEP BACK UP AGAINST A WALL)

8-10, DB SKULL CRUSHERS (EACH ARM)

4-8, STRICT PULL-UPS

 

100, BANDED TRICEPS PUSHDOWNS

100, BANDED FACE PULLS

CrossFit Journal: The Performance-Based Lifestyle Resource