11 Jun CrossFit WOD, June 12, 2018
Posted at 20:00h
in Work out of the day
06/12/2018
Warm-up
Gymnastics
1a) Handstand Push-ups: 5 x 5-6. Rest 30s.
Options:
– Strict or Deficit
– Kipping
– 1 Abmat Kipping
– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.
1b) Banded Facepull-Aparts: 5 x 15 between sets of HSPU. Rest 60s.
Options:
– Strict or Deficit
– Kipping
– 1 Abmat Kipping
– Seated DB Shoulder Press, Neutral Grip: 4 x 5. Rest 60s.
1b) Banded Facepull-Aparts: 5 x 15 between sets of HSPU. Rest 60s.
Auxiliary Work
2a) KB Hammer Curls: 3 x 10. Rest 30s.
2a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.
2a) Trap 3 Shrugs: 3 x 10-10-10. Rest 30s.
Auxiliary Work
Overhead KB Carry x max distance in 5:00
(53s, 35s)
*Single arm. Favor your weaker arm.
(53s, 35s)
*Single arm. Favor your weaker arm.
3 Rounds of BP Upper Complex #1:
5 Hang Muscle Cleans
5 Upright Rows
5 Push Press
5 Barbell Curls
5 Bent-over rows
5 Yoga Push-ups
Rest 40-60s, add light weight.