CrossFit Firebase Orlando

Strongman – Tuesday 8/23/2016

A) Dynamic effort Bench Press with alternating grip
Warmup then:
9 x 3 speed presses (50-60% of 1RM) – 30″ to 45″ between all sets

alternate grip every set:
1×3 close grip
1×3 regular grip
1×3 wide grip

3 sets of the above

B) Back squat walk w/bands & kettlebells + 5 Dumbbell thrusters

C) Core Destruction – 9′
30″ ball slams / 30″ bird dogs
30″ russian twists / 30″ partner ball toss situps
30″ supermans / 30″ scullers

x 3

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