CrossFit Novem: Strength: Bench Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: 10 Minute AMRAP 5 Toes To Bar 10 Push Ups 15 Goblet Squats (24/16kg) Novem BootCamp: Gymnastics: Skill Work: Handstand 15 Min Max A) …
CrossFit Novem:
Strength:
Bench Press
Warm up sets:
5 x @ 50%
5 x @ 55%
Work Sets:
3 x @ 70%
3 x @ 75%
3+ x @ 80%
Conditioning:
10 Minute AMRAP
5 Toes To Bar
10 Push Ups
15 Goblet Squats (24/16kg)
Novem BootCamp:
Gymnastics:
Skill Work: Handstand
15 Min Max
A) 6x 10 sec Frog Stand / Tripod Stand
B) 3 x 5 Pike Push Up (on floor or boxes, just makes sure hips are over shoulders)
C) 3×20 sec Laying HS Hold
D) 3×8 Alt DB Press
Novem Barbell Club:
Rest
