Bench Press
5 x 5
Weighted Ring Pull up
5 x 5
Skill Conditioning
4 Rounds, Not For Time:
2 Rope Climbs
8 Weighted Box Step-Ups ; use 2 dumbbell or kettlebell of 20 kg’s/15 kg’s
12 Handstand Push-ups
*Aim to do all those movement unbroken
The First #1 Crossfitter Box in Semarang
Bench Press
5 x 5
Weighted Ring Pull up
5 x 5
Skill Conditioning
4 Rounds, Not For Time:
2 Rope Climbs
8 Weighted Box Step-Ups ; use 2 dumbbell or kettlebell of 20 kg’s/15 kg’s
12 Handstand Push-ups
*Aim to do all those movement unbroken