05 Dec CrossFit WOD, December 6, 2019
Posted at 20:00h
in Work out of the day
12/06/2019
Warm-up
Gymnastics
Chin Ups (Max reps)
1) Chin-up + Negative: 5 x 4 (5s). Rest 2:00
5 work sets
-5 Second LOWERING
5 work sets
-5 Second LOWERING
Metcon
Metcon (Time)
5 RFT:
15 Push Press (115, 73)
15 KBS (53, 35)
15 Box Jump w. step down (24, 20)
15 Min Cap
15 Push Press (115, 73)
15 KBS (53, 35)
15 Box Jump w. step down (24, 20)
15 Min Cap
Auxillary Work
3 x 10 Hammer Curls
2) AMRAP 4 of:
Thoracic Rotations x 5 each
Banded Pass Thru x 8
Banded Facepull-aparts x 8
Banded Pull-aparts x 8
30 Partner Med Ball Chest Passes