CrossFit Barwon – CrossFit
It must be said that charity can, in no way, exist along with mortal sin.
Legs are probable sore… so lets bench! 3 sets of 3 reps, hopefully at 90%+ of your 1 rep max, if you can go all thee sets in under 10 minutes then its not heavy enough. THne like i mentioned that the legs might be sore then some rowing will give you a good blood flow boost and aid in recovery.
Bench Press (3 x 3 @ 90%+ or 9 RPE)
In pairs, UGIG:
Shoulder warmup (No Measure)
2 rounds of 10 reps of each:
Bottoms up press
Finish after 2 rounds with 1 TGU per side
pre row wod
10 kb swings
Social Links (No Measure)
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– Dudley for personal training and admin; 0421 711 867
– Zak for personal training and nutrition coaching; 0416 671 733