Monday 4/28/14

Crossfitter at Rolex

FITNESS:
Five sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 60 seconds
Prone Plank x 60-90 seconds
Rest 60 seconds
+
Complete as many rounds and reps as possible in 5 minutes of:
115/75 lb. Push Press x 10 reps
Burpees x 10 reps

BEING:
A1. back squat @30X1; 5-6; rest 90sec
A2. wtd chin up cluster 2. 2. 2; rest 15sec/rest 2mins x 4
B. close grip bench press @30X1; 4-5×3; rest 3mins build per set
+
21, 15, 9 for time
ring pushup
T2B
wall ball 30/20# 10/9′ target

Notes:
– build per set for BS
– alt grips supinated to pronated each set
– 16-18″ apart for CGBP
– as horizontal as possible for ring pushup
– record time

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