Crossfit Pushinw8 - Strong WoMan
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Strongman
Behind the Neck Strict Press
5x6 BTN Strict Press
-Working Sets
-Set Shoulder Blades Back & Down
-Rest :90 Between Sets
Dumbbell Clean & Jerk
5x3 DB C&J
-3x Each Arm
-Alternate Arms
-Use Fat Grip
-Rest :90 Between Sets
Dumbbell Lateral Raises
SuperSet:
4x8 DB Lateral Raises
4x12 DB Front Raises
-Same Weight
-Rest 2:00 Between Sets
Dumbbell Front Raises
Ring Rows
4x10-12 Supine Ring Rows
-Focus on Full ROM
-Rest :60 Between Sets
Zercher Hold
-3x :45 Zercher Hold
-Carla @ 225
-Kristina @ 200
-Rest :90 b/t sets