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CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

6/19/17

60/45, CALORIES ROWER

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4 SETS

BACK EXTENSION HOLD WHILE DOING X 12 DUMBBELL ROWS (KEEP THE WEIGHT LIGHT AND THE CONTRACTION HIGH!)

15-18, LIGHT BAND TRICEPS PUSHDOWNS 

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STRICT PRESS W/ LOG: 8X2 (HEAVY)

- SUPERSET WITH 20 PULL A PARTS AFTER EACH SET - 

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AUX WORK:

4 SETS:

8-12, DUMBBELL BENCH PRESS

8-12, DUMBBELL BENT OVER ROWS

8-12, DUMBBELL BENCH FLYES

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FINISHER:

5 SETS:

18/12, CAL BIKE HARD

5, KEG GROUND TO OVERHEAD (MED WEIGHT)

- REST 2MIN BETWEEN SETS - 

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