Monday WOD

MONDAY CROSSFIT 10/22/18

SPORT:

A. Bench Press (3 x 6, 6+)

tempo
first 3 sets- 31X1

B. 8 ROUNDS PER EXERCISE

:20 WORK
:10 REST
1:00 TRANSITION

HSPU
HANGING WIPERS
DUAL KB SNATCH
DOUBLE-UNDERS

RX+ STRICT HSPU OR DEFICIT

GRIND:

A. Floor Press (3 x 8)
BAND RESISTED FLOOR PRESS

Tip: Band-Resisted Floor Press

B. 8 ROUNDS PER EXERCISE

:20 WORK
:10 REST
1:00 TRANSITION

BANDED PULL-UP OR RING ROW
RUSSIAN KB SWINGS
SIT-UPS OR V-UPS
BATTLING ROPE
SCORE TOTAL REPS

OPTIONAL SUBSTITUTE FOR SIT-UPS:

FLOOR WIPERS