04/09/2019

9
Apr

04/09/2019

Rubicon CrossFit – CrossFit

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Mobility

3 minutes each:

SRM – Lacrosse ball, Dimple ball or Skillz ball

Banded Shoulder Distraction

Warm-up

Warm-up #3 (No Measure)

2 Steady Rounds:

10 Calorie Row or Air Bike

10 PVC Pass Through

10 PVC Overhead Squat

10 sec/side PVC Lat Stretch

10 Leg Swings(per side)

Strength

Bench Press (3-3-3-3-3-3)

Build up to 80% of your 1RM over 6 sets of 3 reps

WOD

KISS OF DEATH (Time)

For Time:

500m Row

50 Pullups

50 Abmat Situps

50 KB Swings (53/35)

50 Burpees
20 minute time cap on today’s chipper.