25 Jun CrossFit WOD, June 26, 2018
Posted at 20:00h
in Work out of the day
06/26/20181
Warm-up
Weightlifting
Bench Press (Weight)
1a) Close Grip Bench Press: 1RM. Rest 2:00
– Grip just inside of shoulder width
– Build to a max in 6-8 sets. Have spotters in place.
– Beginners: 5 x 5, adding. Rest 2:00
1b) Banded Pulldowns: In between sets perform 15 reps.
– Grip just inside of shoulder width
– Build to a max in 6-8 sets. Have spotters in place.
– Beginners: 5 x 5, adding. Rest 2:00
1b) Banded Pulldowns: In between sets perform 15 reps.
Metcon
Metcon (Time)
For time:
30 Man Makers (50, 30)
30 Man Makers (50, 30)
Auxiliary Work
1a) KB Tricep Extensions: 3 x 12-15. Rest 45s.
1b) Barbell Curls w. shoulder raise: 3 x 10. Rest 30s.
1b) Barbell Curls w. shoulder raise: 3 x 10. Rest 30s.
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
https://www.youtube.com/watch?v=z2zv526I7M8