Black Ranger
May 28, 2021
Murph
May 30, 2021

CrossFit Rome – CrossFit

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Trini Kwan (Intermediate = 2000m PR 7-8min) (Time)

Row “Aerobic Threshold”

500m at fast, 100m at sprint,

Rest 90sec,

375m at fast, 100m at sprint,

Rest 90sec,

250m at fast, 100m at sprint,

Rest 90sec,

125m at fast, 100m at sprint

Mayhem Bodybuilding (No Measure)

5 sets

20 Barbell Curls (moderate)

30 Banded Tricep Extensions

4 sets

25 Dumbbell Hammer Curls (both arms) (light)

25 Dumbbell Skull Crushers (both arms) (light)

4 Sets

30 Banded Bicep Curls

15 Single Arm Tricep Overhead Extensions (each arm) (light/moderate)

3 Sets

15 Dumbbell Curls (each arm) (light/moderate)

15 Dumbbell Tricep Kick Back Extensions (each arm) (light/moderate)

3 Sets

12 Strict Dips (on Bar or Rings)

12 Supinated Pull Strict Pull Ups