GYM CLOSED Today
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CrossFit & Competitor
For time:
50 Flutter Kick (each leg)
20 Push-up
10 Strict Pull-up (sub with bent row if no pull up bar available)
50 Superman
50 Sit-up
20 Diamond Push-up
10 Strict Pull-up
50 Jumping Jack
50 Leg Lever
20 Hindu Push-up
10 Strict Pull-up
50 Air Squat
50 Sit-up
20 Wide Grip Push-up
10 Strict Pull-up
50 Lunge (25 each leg)
50 Toe Touch Crunch
10 Strict Pull-up
20 Burpee
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Weightlifting
Rest
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Strength & Hypertrophy
Deload Week Bench Press
5(35%-45%-55%-60%-65%)
Bottom Half Bench Press
5(35%-45%-55%)
Pec Deck 15-12-10-8
EZ Bar Curl 15-12-10-8
“Work while you have the light. You are responsible for the talent that has been entrusted to you.”
~Henri Frederic Amiel
