09 May CrossFit WOD, May 10, 2018
Posted at 20:00h
in Work out of the day
05/10/2018
Warm-up
Weightlifting
Bench Press (Weight)
1a) Speed Close Grip Bench Press: 5 x 5 @50-60%, reps should be fast
1b) Banded Pulldowns: 5 x 10. Rest 30s.
1b) Banded Pulldowns: 5 x 10. Rest 30s.
Metcon
Metcon (AMRAP – Rounds and Reps)
Jack"
AMRAP 20:
10 Push Press (115, 73)
10 KBS (53, 35)
10 Box Jumps (24, 20)
AMRAP 20:
10 Push Press (115, 73)
10 KBS (53, 35)
10 Box Jumps (24, 20)
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
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position