13
Mar
Pump
Midcoast CrossFit – PUMP
Metcon (No Measure)
Saturday 7 am
Superset 4 sets
Kneeling One Arm DB Press
Increasing weight
15-12-9-6 each arm
Leaning Lat Raise 10-12 ea arm
Rest 2 min in between
Superset 3 Rounds
DB Bench 10-12 reps
BB Laying Leg Raises to fatigue
Rest 2 minutes
Rear Foot Elevated BB or DB RDL
5 sets 8 reps per leg
Increase weight, final 2 sets same weight
3 Rounds
Spanish Squats 10-15reps
Goblet Reverse Lunges 20-30 Reps (light KB)
Rest 2-3 minutes