18 Jul CrossFit WOD, July 19, 2019
Posted at 20:00h
in Work out of the day
07/19/2019
Warm-up
Weightlifting
3 Rounds of:
6 Close Grip Bench Press (challenging weight)
12 Rollback Triceps Extensions
25 Banded Triceps Pushdowns
No rest between movements, but Rest 3:00 after all three exercises.
6 Close Grip Bench Press (challenging weight)
12 Rollback Triceps Extensions
25 Banded Triceps Pushdowns
No rest between movements, but Rest 3:00 after all three exercises.
Bench Press (Weight)
6 Close Grip Bench Press
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
10 Pull-ups
10 Box Jumps (24, 20)
200 Meter Run
10 Pull-ups
10 Box Jumps (24, 20)
200 Meter Run
Then,
10 Scorpions
20 Prone Swimmers
10 Yoga Push Ups
:40s Row (Moderate)
20 Banded Pull-aparts
20 Banded Triceps Pushdowns
:20 Row (fast)
Then,
10 Close Grip Bench Press (empty bar)
10 light Rollback Triceps Extensions