10 Dec CrossFit WOD, December 11, 2019
Posted at 20:00h
in Work out of the day
12/11/2019
Warm-up
Warm-up Upper Body
Up and Back with
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
High Knees
Butt Kicks
Lateral Shuffle
5 Inch Worm with push ups
Then
3 Rounds of:
5 Barbell Rows
5 Barbell Push Press
10 Banded Pull-aparts – supinated grip
10 banded pushdowns – neutral grip
Weightlifting
Push Press (Weight)
7 x 3 at between 65-75%
Metcon
Metcon (AMRAP – Rounds and Reps)
"Shinners"
AMRAP 25 with a partner:
30 Burpees
1k Row
30 KBS (70, 53)
*One person works at a time – SPLIT ALL WORK however desired.
AMRAP 25 with a partner:
30 Burpees
1k Row
30 KBS (70, 53)
*One person works at a time – SPLIT ALL WORK however desired.
Auxillary Work
DB Biceps 21s: 3 x 21. Rest 60s