Strength
Bench Press Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Add 5# to you last cycle 1RM
Rule of 10 on the final set
GP WOD:
3 RFT
30 cal row
9-6-3 C2B
9-6-3 Ring dip
Open WOD:
3 RFT
30 cal row
9-6-3 MU
When you don’t have a gym to go to, bring the gym to you. Circa 2011 when I was homeless (in between gyms). I set up the rings on a basketball backboard in the park and did my own wod. One of the great things about CrossFit is that you can do almost anything anywhere and it counts. There is never an excuse for not getting in a workout.
