June 19, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS
:20 Bike (EZ → MOD → Hard)
15 Jumping Jacks
10 Scap Push-Ups
Strength
Bench Press (8-6-4-6-8)
Close Grip Bench Press
-Rest 1:30 b/t Sets-
*Light to Moderate weight on Bench
Metcon
Metcon (No Measure)
“DOUBLE EMOM”
EMOM x 5 MINUTES
:20 MAX Cals Bike
:40 Recovery Pedal
-Rest 2:00-
EMOM x 5 MINUTES
:20 MAX Push-ups
:40 Recover and Shake Out
