FUNCTIONAL FRIDAY!

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