08 Jul CrossFit WOD, July 9, 2019
Posted at 20:00h
in Work out of the day
07/09/2019
Warm-up
Weightlifting
Shoulder Press (Weight)
Shoulder Press against bands: 6 x 3 @50% of Last Friday. Rest 60s.
DB Rows (Weight)
Chest Supported DB Rows: 1/4 x 10. Rest 60s.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
1 Rope Climb
10 Burpees
100 Ft. Single Arm OH KB Carry (50 ft. each)
1 Rope Climb
10 Burpees
100 Ft. Single Arm OH KB Carry (50 ft. each)
Auxiliary Work
Elbows Out Triceps Extensions: 3 x 15. Rest 60s.
10 Scorpions (5 per side)
10 Prone Swimmers
10 Cat Camel Pose
10 Yoga Push up
Then, grab a barbell
2 Rounds:
8 Bent over Barbell Row
8 Hang muscle clean
8 Strict press
8 Push press
*:20 lat stretch on rig between rounds