CrossFit Lockhart – CrossFit
Weightlifting
Incline Chest Press (5×8 tempo )
Lay your back on a Med ball, keep your butt on the floor and use a set of kettlebells or dumbbells to press.
4-6 sec tempo during the descent
Metcon (No Measure)
3 minutes accumulated plate hold
then:
3 rounds
100m KB front rack carry
15 banded triceps pull downs
10/10 single arm Kettlebell Z Press (straight legs and seated)
30 hollow flutter kicks
18 min Cap
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