CrossFit WOD, June 28, 2019

CrossFit WOD, June 28, 2019

06/28/2019

Warm-up
2 Rounds of 20s Work/10s Rest of:
1a) Abmat Sit-ups
1b) Alt. Box Step-ups
1c) Banded Triceps Pushdowns
1d) Banded Pull-aparts
*Move through all 4 movements for a total 2 rounds each

Weightlifting
Bench Press (Weight)
Bench Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%
Bench Press (Weight)
Bench Press: 5-4-3-2-1+. Rest 2:00
– Build to a 1RM (1+ = 3-4 singles above 90%

Metcon
Metcon
EMOM 20:
Minute 1: 15 Hollow Rocks
Minute 2: 12 Ring Rows
Minute 3: 10 Box Jumps w. step down (24, 20)
Minute 4: 100 Ft. Bear Crawl

Auxillary Work
Rollback Triceps Extensions: 4 x 15. Rest 60s.