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Swolemates

31
Jan

Swolemates

Midcoast CrossFit – PUMP

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Metcon (No Measure)

10 min Alternating EMOM

8-10 reps

Chin ups

Standing DB OH Press

4 sets

Incline DB Bench

15-12-9-6

1st round light warm up work up to challenging weight

Incline DB Flies same weight each round

3 sets

1 Arm Leaning Lateral Raise (weak arm)

Lemon Squeezers 10-12

1 Arm Leaning Lateral Raise (strong arm)

3 sets

Set 1 = lighter

Set 2 = heavier

Set 3 = lighter

Single Leg Barbell RDL

15 Jump Squats in between legs

Core Work

Barbell Sit ups

Lying leg raises (barbell locked above chest)

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