Fitness Heroics – CrossFit
Mobility
Chest Stretch on an upright.
Warm-up
Upper Body Warm Up (No Measure)
2 Rounds
Row 300m
10 Push-ups
10 Pull-ups
4 Wall walks
Weightlifting
I love chest day (Total Weight)
Bench Press 4×10
Ring Dips 4×10
Do bench press and then immediately go into the ring dips. Rest 60sec-90sec between sets.
Ring Dips (4×10)
12/8/2014 (Time)
5 Rounds for time:
10 Handstand Push-ups
15 Close Grip Push-ups
OR
5 Rounds for time:
10 Strict Press
15 Incline Ring Push-ups
RX plus:
Deficit Handstand Push-ups
Ring Push-ups
Cash Out
50 Ab mat Sit-ups