Jan
18
2019

CROSSFIT SYOSSET/ FRIDAY, JANUARY 18TH

YOGA CLASS TOMORROW AT 8:45AM
FRIDAY MORNING AT 8:45AM BE THERE OR WELL, DON’T

LIFT:

BENCH PRESS
TAKE 50% OR YOUR MAX
AND PERFORM 5 SETS OF 10 SPEED REPS
SLOWLY LOWER THE WEIGHT DOWN TO YOUR CHEST, WHEN YOU TOUCH YOUR CHEST DRIVE THE WEIGHT AS FAST AS YOU CAN TILL YOUR ELBOWS ARE EXTENDED.

WORKOUT:

WITH A PARTNER
FOR TIME:

ASSAULT BIKE FOR CALORIES 100-80-60-40-20
ROPE CLIMB 10-8-6-4-2
FIRST EACH PERSON DOES 10 CAL TILL 50 IS REACHED
THEN EACH PERSON DOES ONE ROPE CLIMB TILL 10 IS REACHED
THEN EACH PERSON DOES 10 TILL 40 IS REACHED
THEN ONE ROPE CLIMB TILL 8 IS REACHED AND SO ON…

BE SURE TO SPRINT THE BIKE !!!

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