A1) Dumbbell Bench Press: 30X1; 10-12 reps x 2 sets; 4-6reps x 2 sets; rest 30sec (Semi-supinated grip)!
A2) Single Arm Dumbbell Row: 2111; 10-12reps/arm; rest 30sec x 4 sets

B1) Supinated Ring Row: 21X2; 6-10reps; rest 60sec x 3!
B2) Forearm Plank: 45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3

C) 4 Sets Not for Time:
40sec Wall Sit
12 Diamond Push Ups @ 2111 tempo!
45 Double Unders
rest as needed between sets
*The goal is not to rush here. Complete the allotted reps at the right tempo. Move with purpose and connect with the muscles that are getting activated.
Source: Workout Of The Day

Join the Fitness Community at CrossFit FSI here in Scottsdale!
It doesn't matter your skill level or athletic history, we can bring you in, meet you where you are and help you attain the goals you've set for yourself. CrossFit FSI is located inside HardWodder One near the Scottsdale Airpark in North Scottsdale
For More Information Contact:
Carson Kemp
P | 480.544.1400
E | info@crossfitfsi.com
W | crossfitfsi.com

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