051518

SORRY for the lack of work outs last week. The best way to recover and heal is rest and that is exactly what I needed.  I will switch between a heavy load of workouts or light load some weeks. This process of tricking your muscles will help with muscle growth and strength.

"Push It To The Limit"

Warm Up:
-Stretch
-2 Rounds

• 30 Air Squats
• 20 Calf Raises
• 10 Burpees

WOD#1: Push Workout(Chest, Tri's, Shoulders)Get a weight that will help you get to a minimum of 15 reps. Of course if you go heavy, scale it down to 10-12 reps. I went lighter volume for more reps to help with strength. 
*Less weight/More Reps = Tone, Lean
*More weight/Less Reps= Muscle mass, bulking

- 3 Rounds/15-20 Reps

• Incline Bench w/ Dumb bells
• Chest Fly w/ Plate
• Single Arm Tricep Extension with Dumb bells
• Skull Crushers with Plate
• Overhead Shoulder Press with Barbell
• Floor Press with Barbell
• Uneven Push up with Medicine Ball

Cool Down: Lower Abdominal movements. Standard Crossfit workout, complete each movement for 21  reps, then 15, then 9. Go as fast as you can for time.
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21-15-9     FOR TIME

• Toes to Bar
• In and Outs
• Bench Jumps