CrossFit – Thu, Oct 6

Performance & Fitness
DB Bench Press (4 Sets: 8 Reps)
<p>Coach’s Notes: Build from a light weight to a challenging weight. Rest about 1:30 to 2:00 Between sets.&nbsp;</p>
<p>3 Sets not for time:</p><p>15-20 Second Bench Press top static hold @100% of 1RM</p><p>15 Banded Pull-aparts</p><p>10-20 Hollow Rocks</p><p>2:00 Ski or Echo Bike at steady pace</p><p>Rest as needed</p><p> </p><p>Coach’s Notes: Load up the barbell with your 1RM bench. Unrack the bar and hold in a locked out position for 15 to 20 seconds then re-rack. Use a spotter to be safe.&nbsp;</p>