Grand Mesa CrossFit – CrossFit

Weightlifting

Strict Press (7 x 3)

Weightlifting

Super Set for 3 Sets, 10 Natural Grip DB Bench Press & 10 DB Upright Rows

Neutral Grip Dumbbell Bench Press (3 x 10)

https://www.bodybuilding.com/exercises/dumbbell-bench-press-with-neutral-grip

Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.

Dumbbell Upright Rows (3 x 10)

https://www.bodybuilding.com/exercises/standing-dumbbell-upright-row

Accessory Work

Tabata Ring Rows