1/11/23

by CrossFit Miles City

Warm Up:

2 rounds:

  • Band Shoulder Series
  • 10 DF Cuban Press
  • 8 Split Squat Rock Backs/side
  • 90 sec Rolling Plank

Strength:

A) Bench Press 3×3-6 – increase load/reps from last week

B1) Supinated Bent Over Row 3×6-10 – increase load/reps from last week

B2) Bulgarian Split Squat 3×6-10/leg – increase load/reps from last week

Conditioning:

Partner or Solo Options

10 min AMRAP:

  • 10 Push Press
  • 10 Kettlebell Swings
  • 10 Step Ups

If partner, alternate rounds

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