“Bro Circuit- BI’s and Tri’s “
3 Rounds:
A1. Matador Dips 8-12 Reps
A2. Chin Up’s 8-12 Reps
A3. DB Skull Crushers 8-12 Reps
A4. DB Hammer Curls 8-12 Reps
Rest 1 min BW elements; 2 mins BW full rounds
15 MIN AMRAP
7 Shuttle Runs
14 Ball Slams
21 Cal Bike
Mobility Work:
- Banded Pidgeon 2 mins per leg
- Banded Spider Lunge T Spine Rotations – 1 min in spoder stretch then 10 rotations per side
- Couch Stretch 2 mins per leg
- Wall T Spine Stretch 2 mins
- PVC Prayer Front Rack stretch 2 Mins
Program Notes:
Today we focus on our Biceps and Triceps during our “Bro Circuit”. This is great for any athlete who wants to “sculpt the guns” and get stronger for all things upper body and those who are still
working on pull ups and push ups will see some great benefit.
Metcon intention/notes :
Our metcon is a middle duration AMRAP using conditioning and core work. This one can be a nice recovery piece and it’s intended not to interfere with our work on Monday. On the other hand
if you push this one hard you’ll get the typical CrossFit burn and sizzle.