W1 Calves, Arms & W2 "Murphy"

06/10/14

Workout 1 Calves & Arms

Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
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LF Machine Curls 4 x 15
LF Triceps Press 4 x 15
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Preacher Curl 4 x 10
Rope Press Down 4 x 15
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Single Arm Pulldown Curl 4 x 12
Dips 4 x 15
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Hammer Curls 3 x 10
Overhead Rope Extensions 3 x 10
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Standing Calf Press 5 x 12
Seated Calf Press 5 x 12
21 Curls 5 x 12


Workout 2 "Murphy" crossfit.com

Run 1 mile
Pullups x 100
Pushups x 200
Squats x 300
Run 1 mile