CrossFit Factory Square – CrossFit
Bench Press (Find a 1 Rep for the day)
Wod Details: (15-20 minutes)
Build up to a challenging 1 Rep for the day.
“Pull Up J.T.”
Hand Stand Push Ups
Kipping and Strict are acceptable for this work out. When modifying this work out use ring rows for the pull ups, Shortened ROM for Hspu or Pike Push ups or lastly a Shoulder press with barbell to simulate proper stimulus. Ring dips utilize a band or the bars with bands, for the push ups modify by using a rack and elevating the athletes hands vs bending at the knees and doing push ups from the knees.