South Slope CrossFit – Gun Slingers
Alternating Every 1:30 x 12 Rounds
A: Bench Press x 5 Reps 60=70%
B: Banded Lat Pull Downs x 8-12
Bench Press (5-5-5-5-5-5)
Record weight used in sets of 5.
EMOM x 14
A: Max Consistent Ring Dips. If able to perform a minimum of 5 each round, wear a weight vest, Goal = 6 rep minimum. Modify with toe assisted or perform 2-3 smaller sets to achieve volume.
B: 5 Lying banded pull overs.
**Set up using a PVC/wooden dowel and increase banded resistance for challenging sets of 5.
Ring Dips (Varied)
Record Total number of ring dips accumulated. Note if vest was used