Upper Body Pressing and Accessories
CrossFit PFT – WOD
Floor Press (5×3- working to 3RM)
Strict Pull Ups (5xME- superset with floor press)
10 DB L-sit Shoulder Presses
6-10 DB Tempo Rows
For the tempo rows lay chest down on an incline bench. Each rep is 3 seconds up, 3 second hold, 3 seconds down.
Banded Face Pulls (100 reps in as few sets as possible)
Attach a band to the pullup rig at face level. Pull your hands to your mouth, palms down.
Every 3:00 for 5 Rounds
20/15 Cal Assault Bike
Rest remainder of 3:00
Score= total working time
2017 12 14