American Fit Co Northwest – CrossFit

Accessory Work

Metcon (No Measure)

Workout:

Barbell Bench Press

5×8

Alternating Dumbbell Bench Press + Double Dumbbell Bench

*4 sets: 5 x (5 alt + 5 regular) – 5 alternating reps on each arm (non-pressing arm staying at the top of ROM) directly into 5 regular DB press with both arms

Inclined DB Bench Press

4×10

Barbell Skull Crusher

4×10

Banded Tricep Extension

4×20

Recovery Flow

Metcon (No Measure)

2 Rounds:

Bike

5:00 Easy

5:00 Moderate

5:00 Moderate/Hard