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Midcoast CrossFit – PUMP

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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