22 Apr CrossFit WOD, April 23, 2019
Posted at 20:00h
in Work out of the day
04/23/2019
Warm-up
Weightlifting
Dumb Bell Bench Press (Weight)
1a) DB Neutral Grip Bench Press: 4 x 8. Rest 30s.
– (palms facing in)
1b) Ring Rows w. rotation: 4 x 12. Rest 30s.
– pronated to neutral grip
– (palms facing in)
1b) Ring Rows w. rotation: 4 x 12. Rest 30s.
– pronated to neutral grip
Metcon
Metcon (AMRAP – Reps)
EMOM 12:
ODD Minutes:
Handstand Push-up Max Reps
EVEN Minutes: 40 Dubs
ODD Minutes:
Handstand Push-up Max Reps
EVEN Minutes: 40 Dubs
RX + Strict
*Score = total reps of HSPU
Metcon
Then once EMOM is complete,
Not for time:
21-15-9
Push-ups
DB Hammer Curls
*Athlete choice of DB weight
Not for time:
21-15-9
Push-ups
DB Hammer Curls
*Athlete choice of DB weight
10-8-6-4-2
Renegade Row (on each side)
Yoga Push-ups
Banded Pulldowns x 2
Then,
Review – HSPU