5/25/21

CrossFit Loyalty – CrossFit

Primer

3 Sets For Quality:

8 Half Kneeling Single Arm Arnold Press

8 Dumbbell Rows Each Arm

8 Double Dumbbell Skull Crushers

Metcon (No Measure)

3 Sets:

Near Max Effort Ring Push-Ups

Rest as needed between sets.

Sub in barbell with plates if needed

DB Bench Press

1 Set:

Near Max Effort Tempo Dumbbell Bench Press (50’s/35’s)

*Tempo – 5s down, regular up.

Metcon (Time)

For Time:

50/35 Calorie Assault Bike

100 Double-Unders

1,500m Row

100 Double-Unders

50/35 Calorie Assault Bike

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