THURSDAY 9.20.18 – Functional Bodybuilding

Seaward CrossFit – CrossFit

Warm-up

3 Sets

*Focus on control of each movement – move slow and deliberately

6-8 Half Kneeling Single Arm Landmine Press

12 Banded Monster Walks (12 forward/12 backwards)

20-30sec Star(or side) Plank (each side)

rest 90sec

Press from Behind the Neck (5-5-5-5-5)

Straight across with same weight for each set.

Weightlifting

3 Sets

B1. 6-8 reps Incline Dumbbell Bench press (40X0)

rest 1 min

B2. 6-8 reps Dumbbell Prone Row (21X2); 6-8reps

rest 1 min

Accessory Work

3 Sets – Not for Time – For Quality

60sec Assault Bike @ moderate pace for you

10 Dumbbell Deadlifts (Heavy for you)

70′ Bear Crawl (controlled and slow)

12 Ring Push ups (from knees if need-be)

rest 2 min

Overtime

4 sets

1000m row

rest 5 minutes

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