Pec Pump

Jul 29, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Double Push-up Inchworms

20 Banded Pull Aparts

20 Banded Face Pulls

15 Push-ups

10 DB Cuban Presses (light)

Strength

DB Bench Press (Single Arm)

12 Minutes

Superset

1-Arm DB Bench

4×6 / side

1-arm DB Row

4×6 / side

Metcon

Metcon (Time)

For Time:

100 Bench Press

*Every time you break 250m Row

Rx: 115/65

RX+: 165/95
20-minute timecap.

You should be picking a weight so that you can open with a set of 15+ reps.

Accessory Work

3 Rounds of:

20 Banded Face Pulls

10 PVC Passes

1:00 Hollow Hold