Crossfit Pushinw8 - Powerlifting
Warm-up
Bike/Run/Row (No Measure)
5:00 continuous bike/row/run.
Powerlifting
Close Grip Bench Press
10x10 Close Grip Bench Press @ 45% of 1RM
-Rest Exactly 1:00 between sets
Chest Supported Dumbbell Rows
SuperSet:
5x12 DB Chest Supported Rows
5x12 DB Incline Flys
-Rest 2:00
Dumbbell Incline Flies
SuperSet:
5x12 DB Chest Supported Rows
5x12 DB Incline Flies
-Rest 2:00
Bar Dips
4x15 Bar Dips
-Unbroken
-Rest As Needed
Strict Pull-Ups
4x8 Strict Pull-Ups
-Add Weight if Capable
-Full ROM
-Rest :90 between Sets
GHD Situps
1x75 GHD Sit-Ups