CrossFit Nottingham – FHT
Metcon (Weight)
Upper 2
11/05/22
A1) barbell bench press
1x 6-8 @30-40%
1x 3-5 @50-60%
1x 2 @70%
1×1 @80%
1×1 @90%
1×1 @1rm/pb
B1) High Incline db bench press 1x 6-8 (heavy) 1 x8-12 (rir0-1)
*rest 2.30/3mins between sets
B2)ab movement of choice x amrap
*rest 2mins between sets
C1) low incline flies 1x 10-12 1 x12-15 1x 12-15**
C2)ring face pull x 8-12
C3) rear delt banded flies x AMRAP
** double drop set
Finisher
Db foam roller squeeze press x10 4s hold
Db floor flys x10
Db floor press
Banded push ups
Push ups