Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Bench Press
5x8 BP @ 70/75/78/80/78% of 1RM
-Rest :90 b/t sets
Pendlay Row
5x10 Pendlay Row
-Ensure Flat Back
-Squeeze Shoulders @ Top
-Rest :90 b/t sets
BandBell Strict Press
4x12 Bandbell Strict Press
-Squeeze Shoulder Blades
-Focus on Tight Midline
-Rest :60 b/t sets
Reverse Dumbbell Flies
3x20 Reverse Dumbbell Fly
-Rest :45-:60 between sets
-Keep Midline Tight
-Flat Back Throughout ROM
Single Arm Bench Press
4x15 Single Arm Bench Press
-15x Each Arm
-Focus on Tight Shoulders (Back & Down)
-Full ROM w/ Elbows Over @ 45 Degree Angle
-Rest :30 b/t arms