Pump Accessory Week 1: Day 1

Midcoast CrossFit – PUMP

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Metcon (No Measure)

WARMUP

3 Sets

Opening Bicep Curls: 5/5/5

Opening Tricep Curls: 5/5/5

2 Sets

On an incline bench perform

15 ts

15 y’s

15 i’s

“3 Sets

A1: Close Grip Barbell Bench Press X 10

A2: Lying Tripcep Press X10

STRENGTH

3 Sets

B1: Barbell Curl X 10

B2: Reverse Barbell Curl X10″

PUMP

TABATA X 4 Sets

1. Arm Raises Thumbs Up

2. Thumbs Up Hercules Hold

3. Arm Raises Palms Up

4. Palms Up Hercules Hold

5. Rest

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