Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Bench Press
5x6 BP @ 78/80/83/85/83% of 1RM
-Rest :90 b/t sets
Bent Over Row
5x10 Bent Over Row
-Overhand Grip
-Rest :90 b/t sets
Behind the Neck Strict Press
4x12 BTN Strict Press
-Rest :60 b/t sets
Single Arm Dumbell Press
3x20 Single Arm DB Strict Press
-20x Each Arm
-Rest :45-:60 between arms
-Keep Midline Tight and Focus on Full ROM w/ every rep.
Upright Row
4x15 Barbell Upright Row
-Focus on Tight Shoulders (Back & Down)
-Full ROM w/ Elbows Over Wrists
-Rest :60 b/t sets