6/16 WOD

Today I began my workout with a crossfit program called baseline. I plan to rotate these programs so i do the same one every two weeks. that way i can see if i can improve on my times.

warm up:
5 min bike

Crossfit: Baseline
500m rower
40 squats
30 sit ups
20 push ups
10 pull ups (weight assisted 170lb)

my time: 8:53
my bros time: 8:16

chest:
1 warm up set - press machine
5 sets - incline BB press (135/185/155/135/185*) *high intensity: 3 reps 20 seconds rest then do 1 additional rep 4 times with rest
3 sets - decline DB press (55/65/70)
2 sets - incle DB press (60/60)
3 supersets - high cable crossovers/ low cable crossovers (70/40,80/40,90/40)
3 sets - alternating arm hammer incline press (45/70/70 each side)

triceps:
3 sets - overhead cable tricep extensions (80/110/130)
3 sets - reverse grip single arm cable pulldown (60/70/60)
3 sets - tricep push down machine (15/180/200)
3 sets - cable pushdowns (100/140/100) various grips (y grip/ez bar/rope)