FrictionCrossFit – CrossFit

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QOD

What is one goal you had for 2019 that you crushed?!

Warm-up

x3

10 empty bar shoulder press

10 push up

10 banded wall slides

+

1:00/each

wall tricep stretch

seated lat distraction

ring shoulder ext.

Metcon (Time)

21-15-9

KB Z press (44/26)

DB Chest flys (20/15)

KB Bent over rear delt row

cap 10:00
Recreational:

35/18

15/10

Lifestyle:

26/10

10/5

Stimulus:

Develop your bench press with these movements! Manageable sets and minimal rest.

~ta

https://www.youtube.com/watch?v=wl_gBPUrdsc

Bench Press (5×5 @ 50%)

Tempo (5-5-5-1)

Rent

1:00-2:00 each

tricep, lat, pec smash