S/S/S:
Bench Press
10,9,8,7,6
Increase weight ea set
Higher rep count, so pushing that muscular endurance. Maintain good form throughout
WOD:
12 Min AMRAP:
Ascending Ladder: 3-6-9-etc….*
Burpee Box Jump Overs (24/20)
KB Swing (53/35)
| * Start with 3 Burpee Box Jump Overs, then 3 KB swings, then 6 BBJOs, then 6 KB Swings, then 9 BBJO, etc….Add 3 reps every time you go back to a movement. |
Scaling Options:
BBJO -> 20/16
KB weight -> as needed
Joint Strike CrossFit 