CrossFit WOD, May 21, 2019

CrossFit WOD, May 21, 2019

05/21/2019

Warm-up
Banded Complex of:
10 Banded Pass Thru
15 Banded Pull-aparts
10 Pass Thru
15 Banded Pull-aparts – supinated grip
10 Pass Thru
15 Banded Facepull-aparts (hold end range for a 1 count)
Then,
Grab a light DB and complete:
2 rounds
8 Single DB Push Press Right/Left
8 Burpees

Gymnastics
Push-ups (Max reps)
1a) Push-ups: 3 x submax. No rest
Chin Ups (Max reps)
1b) Strict Chin-ups: 3 x submax. Rest 2:00
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 Burpees
18 Single Arm DB Hang Power Snatch (50, 35)
12 Single Arm DB Push Press (50, 35)

Metcon

Auxillary Work
1-Arm DB Rows: 3 x 25 ea. Rest 60s