CrossFit WOD, June 26, 2018

CrossFit WOD, June 26, 2018

06/26/20181

Warm-up
With a barbell + foam roller + light band
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

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.

Metcon
Metcon (Time)
For time:
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.