TIE Fighter

19
Jun

TIE Fighter

CrossFit Tactical Strength – CrossFit

Warm-up

Plank Series (No Measure)

:15 Front Plank

:15 Superman

:15 Right Arm Plank

:15 Left Arm Plank

Internal Shoulder Distraction (No Measure)

Internal shoulder distraction of choice. Min

Movement Prep

All movements completed as SUPER Sets

DB Rows (2×15)

Strict Toes-To-Bar (2×10)

toes to bar or knees to elbow/knee raises

Barbell Hip Bridge (2×20)

barbell or banded hip bridges

Strength

Bench Press (9×3)

45% + bands

3x close/3xmed/3xwide

Metcon

Metcon (Time)

3 Rounds for Time:

20 Burpees

15 HSPU

10 Shoulders to overhead 155/100
Time Cap of 12 minutes. Scale movements and weight accordingly.

Leave a Reply