CrossFit South Bend

[vc_row][vc_column width=”1/2″][text_output]A.

3 Rounds

(1) 5 Presses

10 Cal Row

(2) 5 Presses

5RT/5LT Bent Over Single Arm Dumbbell row

(3) 5 Presses

10 Dynamic Push Ups

Rest 2-3 Minutes

Notes:

Warm up to something you confidently know you could press for 10 Reps. This is your starting point for your first press. Then for the second press you will add 2-3%, and for your third press add another 2-3%. Then for the 2nd/3rd round you will start at the same starting weight as Round 1 and make the same jumps

Move back and forth between things at a good pace, but don’t try to kill it

B.

8 Rounds 20 Seconds on, 10 Seconds off

Max 10yd shuttles

Notes:

Return to center each time, must complete the shuttle to get credit for the rep.[/text_output][/vc_column][vc_column width=”1/2″][text_output]Click here to check out the Whole Foods and Crossfit South Bend Charity Drive Photo Album!

Click here to like Bluekrishna Photography for taking awesome pictures[/text_output][/vc_column][/vc_row]