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9/5/2020

4
Sep

9/5/2020

Midcoast CrossFit – PUMP

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Metcon (No Measure)

7am PUMP

“Swolemate”

Superset 1

12 min EMOM

Alternating DB Upright Row (20 reps / 10 per arm)

DB Lateral Raise 12-25 light weight

Static DB Hold

Rest 1 minute

Superset 2

Every 2 minutes for 4 sets

16 minutes

DB Fly Press Hybrid 12-20

Neutral Grip DB Seal Rows 8-25

Giant Set

DB Good Mornings x 60 reps

Start with big set of 20, rest and finish with sets of 10

Rest 2 minutes

Then:

3 sets 10-12 reps

Foam Roll DB Hack Squat (rest pause at top)

Time Remaining Tabata

Ring Plank Sprawls

Stick Sit Ups

X Men