26 Dec CrossFit WOD, December 27, 2019
Posted at 20:00h
in Work out of the day
12/27/2019
Warm-up
Bench Press Warm Up
Foam roll pecs and lats
AMRAP 3 of
AMRAP 3 of
10 Over and Back
10 Banded Facepull-aparts
10 Banded Pull-aparts
10 Thoracic Rotations (5 each side)
Then:
5 Inch Worm with Push Up
10 Pec Rolls (5 per side)
Weightlifting
Floor Press (Weight)
Barbell Row (Weight)
Bent-over Barbell Rows: 4 x 12. Rest 60s.
Metcon
Last tested on 8/2
Metcon (5 Rounds for reps)
Every 3:00 x 5 sets:
10 C2B Pull-ups
15 Push-ups
45 Double Unders
10 C2B Pull-ups
15 Push-ups
45 Double Unders
Rx+: (15 C2B Pull-ups per round)
Build to a 1RM in 10 sets. Rest 2:00
– sets should look like 5-4-3-2-1-1-1..
– 3-4 singles over 90% of 1RM
– Last tested on 8/23