Call Us: 310-692-4439

≡ Menu
CrossFit Heyday Elite Fitness | San Pedro CrossFit | Hire a San Pedro Personal Trainer

Friday, October 7th

in Fitness, Workout of The Day

Workout of the Day

Fitness

A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8-10 reps @ 3111
Rest 45 seconds

B. In teams of two, with only one partner working at a time, complete four sets each for time of:
Row 500 Meters
20 Wall Ball Shots

 

Performance

A. Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 2- 3 minutes

B. Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
Wall Ball Shots x 20 reps
Pull-Ups x Max Reps