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PUMP Accessory: Week 3: Day 2


PUMP Accessory: Week 3: Day 2

Midcoast CrossFit – PUMP

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Metcon (No Measure)

1 Minute of Jogging in Place or Outdoors (Get Your Blood Moving)!



1. No Weight Bent Over Flyes

2. Banded Pull Aparts or Towel Isometric Pull Apart

3. Supermans

4. Arch Hold”

“10 Minutes To Complete

3 Sets

A1: 10-12 Backpack Row

A2: 12-15 Waterbottle flyes with a 1 second hold at the top

At The 10 Minute Mark

3 Sets

20 Superman

Max Effort Arch Hold

Hold a waterbottle in each hand if you can

Rest 1 minute”

“50 Towel Pulls

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