Phase4 Week3

CrossFit Central Downtown – Performance Training

Warm-up (No Measure)

sensory:

if you’re not 90 degrees do 90/90

abs on parallels 3 breathes

20 hams

pull downs on bands

Squat

2 back squat

4 rocket jumps

4 box jumps

Bench

2 bench

4 explosive pulls

4 clapping push ups

4 chest throws

accessories

10/10 step ups

10 curls

2/2 5lb plate twist presses

10 shoulder raises (delts)

10 dips/tris

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