25
Sep
Gain Storm
Midcoast CrossFit – PUMP
Metcon (No Measure)
7AM
“Gain Storm”
DB Arnold Press
Build to heavy set of 8
Decrease weight for each following set
8-12-16
Incline DB Bench
Build to heavy set of 8
Strict Barbell Pendlay Row
Build to challenging set of 12
5 Rounds
6 incline DB Bench
6 Strict Pendlay Rows
6 Tricep Push-up
6 Dips
Rest 90 seconds between rounds
9 min EMOM
Flat DB Flies 10-12reps
Banded Face Pull 15-20
Alternating DB Curls 16-20