Body Building Day 1

CrossFit Amoskeag – Weightlifting

A1. Pushup Plank Position 55 seconds x3

A2. DB bench press 3×10

Superset

B1. DB Hammer curl hold at 90 degrees 45 seconds x3

B2. DB hammer curl 3×10

superset

C1. Double bent over DB row 30 seconds (heavier this week)

C2. Banded face pulls 3×15

superset

D1. Waiter strict press with plate 3×10 each arm go heavier this week

D2. Kang Squat 3×10 add weight this week if you can

superset

ABS:

3 rounds

15 GHD situps

15 back extensions

no rest

MO BONUS:

Add a 4th round and 5-10 more reps per set