10/5/18

Laveen CrossFit – CrossFit

Strength:
get your tank tops out, brush those mullets because its BRO-DAY BROOOOOOO!
After party at muscle beach with some good ol bro-tein shakes.
these are accessory movements, more for quality then anything. Take your time with it, reps dont count if you dont yell bro after every rep:)
Metcon:
The over head squats need to be unbroken every time for the correct stimulus of this workout, if you cannot achieve that you need to scale down. goal is 6-7 rounds.

Strength

Necessary not accessory 😉

Shoulders: Alt.DB Shoulder Press

3×12-10-8 -rest 2min-

Midline Complex(iso-metric back ext.hold + back extension):

3x30secondsx15

Lower Body: Bench banded hip bridges w/B.B.

3×15

Metcon

Metcon (AMRAP – Rounds and Reps)

8min amrap

12 o.h squats 95/65

36 dubs.