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CrossFit WOD, April 30, 2019

29 Apr CrossFit WOD, April 30, 2019

Posted at 20:00h in Work out of the day by

04/30/2019

Warm-up
15/10 Calorie bike at a moderate pace
Then,
At a slow pace:
30-20-10
Light DB Floor Press
Banded Pushdowns
Banded Pull-aparts (supinated grip)
Then with the remainder of the time,
Review:
HSPU and scaling

Weightlifting
Floor Press (Weight)
Close Grip Floor Press: 5 x 5 @70% of Last Friday. Rest 90s

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 HSPU
10 Burpee Pull-ups
15/10 Calorie Bike (or 20/15 Calorie Row)

Rx+:(Strict HSPU)

Auxillary Work
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)