Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Bench Press
5x6 BP @ 75/77/80/82/80% of 1RM
-Rest :90 b/t sets
Bent Over Row
5x10 Bent Over Row
-Underhand Grip
Behind the Neck Strict Press
4x12 BTN Strict Press
-Rest :60 b/t sets
Single Arm Bench Press
3x20 Single Arm Bench Press
-20x Each Arm
-Rest :45-:60 between arms
-Keep Midline Tight and Focus on Full ROM w/ every rep.
Ring Rows
4x15 Supine Ring Rows
-Place feet on low box/bench if possible
-Rest 1:00 b/t sets