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Rise & Pump

3
Jan

Rise & Pump

Midcoast CrossFit – PUMP

View Public Whiteboard

Metcon (No Measure)

4 sets

Incline Face Down DB Row 12 reps

Rest 1-2 min between sets

Suoerset 3x

DB Bench (increase weight each set) 8-10 reos

Empty BB Face Pulls 12-15

4 sets

1st set gery light warm up weight, last 3 sets same weight

DB Arnold Press 10-12 reps

Rest 1 min

Standing Bent Over Flies 8-10

Superset 4 x

DB RDL 10-15

Heel Elevated Goblet Squats

2 min Rest

Core Work Remaining Time

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