Call Us: (860) 339.5317

#InternationalChestDay

5
Jun

#InternationalChestDay

Midcoast CrossFit – PUMP

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Equipment Needed: 2 5/2.5lb plates or small dbs (or small weights)

2 Sets

5 Candlesticks or Inverted Burpees

10 Down Ups

20 Shoulder Taps

30 Jumping Jacks

2 Sets

:30 Right Plank

:30 Shoulder Circles

:30 Left Plank

:30 FLR Pulses

2 Sets

2 Rounds

:15 lateral raises

:15 thumbs up hercules hold

rest :30

2 Rounds

:15 lateral raises

:15 palms up hercules hold

rest :30

(No Weight)

Strength

Metcon (No Measure)

5 Sets

5 Wide Push-Ups

5 Neutral Push-Ups

5 Diamond Push-Ups

Immediately Into :30 bottom hold

Rest 1:30 between sets

Scale Up 7 push-ups each set with :45 hold

Scale Down: Knees or bench push-ups

PUMP!

Metcon (Weight)

2 Sets Of The Whole Thing

With LIGHT Weight

4 Sets of

:15 Lateral Raise (thumbs up)

:15 Hercules Hold

Rest :60

4 Sets of

:15 Lateral Raise (palms down)

:15 Hercules Hold (palms down)

Rest :60

4 Sets of

:15 Lateral Raise (palms up)

:15 Hercules Hold (palms up)

Rest :60

4 Sets of

:15 S2OH

:15 OH Hold

Rest :60

Immediately Into

100 DB Fly With 1 Second hold at top

(you can do this with no weight if you need to. Just keep moving the whole time!


Leave a Reply