05 Mar CrossFit WOD, March 6, 2020
Posted at 20:00h
in Work out of the day
Friday March 6
Warm-up
Bench Press Warm Up
Foam roll pecs and lats
AMRAP 3 of
AMRAP 3 of
10 Pass Thrus
10 Banded Facepull-aparts
10 Banded Pull-aparts
10 Thoracic Rotations (5 each side)
Then:
5 Inch Worm with Push Up
10 Pec Rolls (5 per side)
Strength
Bench Press (Weight)
Metcon
Metcon (Time)
Every 3:00 x 5 sets.
5 Strict Pull-ups
15 Box Jumps (24, 20)
20 Air Squats
30 Double Unders
– Goal: Consistent effort – finish each round in under 2:00, record slowest time
5 Strict Pull-ups
15 Box Jumps (24, 20)
20 Air Squats
30 Double Unders
– Goal: Consistent effort – finish each round in under 2:00, record slowest time
Rx+:(10/8 Strict Pull-ups) (40 Double Unders per round)
L2: (Band Assisted Strict Pull-ups) (20, 15) (DU Attempts)
L1: (10 Ring Rows) (20, 15 Step-ups) (40 Single Unders)
Extra Credit
Metcon
Upper-back Triset: 3 x 10 each. Rest 60s.
– pass thru + facepull-apart + pull-apart
*Everytime you complete a round complete 20 Hollow Rocks
– pass thru + facepull-apart + pull-apart
*Everytime you complete a round complete 20 Hollow Rocks
Cool Down
Worlds Greatest Stretch x 20-30s each pose
– Goal: Hit a 5# PR. Last tested on 9/27
– Beginner: Build to a moderate set of 5 in 6 sets. Rest as needed.