a) WARM UP:
3 rounds for quality:
- 10 burpees
- 10 sit ups
- run to the end of the gym and back
- :30 sec side planks – left and right
b) WOD:
Complete in any order:
- Dumbbell bench presses 5 X 10 @ As Heavy As Possible
- Strict pull ups 5 X Max Reps
- Barbell Curls 5 X 10 @ As Heavy As Possible
- Barbell Skull Crushers 5 X 10 @ As Heavy As Possible (video: https://www.youtube.com/watch?v=9baX4-wEYx8)
- Dumbbell hammer curls 5 X 10 per hand @ As Heavy As Possible
- Strict Dips 5 X Max Reps
CrossFit and Personal Training 