CrossFit Waukee – CrossFit
Weighted dip (3-2-2-1-1-1-1 )
Bench press (3-2-2-1-1-1-1 )
Turkish get-up (3-2-2-1-1-1-1 )
Beginner athletes will need to modify the dips. Most athletes should be able to do the bench press and Turkish get-up as prescribed, though at lighter loads.
Weighted box dip 3-2-2-1-1-1-1 reps
Bench press 3-2-2-1-1-1-1 reps
Turkish get-up 3-2-2-1-1-1-1 reps