CrossFit WOD, May 10, 2019

CrossFit WOD, May 10, 2019

05/10/2019

Warm-up
Grab Barbells and a Band:
3 Rounds of:
8 Barbell Rows (pronated grip for round 1 + 2, supinated for round 3)
8 Push Press
15 Banded Pushdowns
15 Banded Pulldowns
Then,
3-Way Banded Shoulder/Lat Stretch x 30s each position.

Gymnastics
Pull-ups (Max reps)
Strict Wide Grip Pull-ups: 4 x 5-6. Rest 90s.
– Perform all sets with one weight or Bodyweight

Metcon
Metcon (AMRAP – Rounds and Reps)
With 10 Minutes on the clock:
Row 1k
With the remaining time AMRAP:
20 Barbell Rows (95, 63)
10 Push Press (95, 63)
Rx+:(115, 73)

Auxillary Work
Barbell Curls: 3 x 10. Rest 60s.