CrossFit WOD, November 13, 2018

CrossFit WOD, November 13, 2018

11/13/2018

Warm-up
–10 Yoga Push-ups
– 15 Slow Banded Pull-aparts
– 10 Scorpions
– 15 Slow Banded Pull-aparts
– 10 Reveres Lunges in place
– 15 Slow Banded Pull-aparts
– 10 Yoga Push-ups

Review
– DB Bench Press,
1-Arm KB Rows,
DB OH Carries,
Russian Twists w. plate,
DB Hammer Curls performing 10 reps with movements, 50 ft. with carry.

Gymnastics
Push-ups (Max reps)
Push-ups: 1 x Max Reps in 60s.
Rx+:(1 x Max HSPU Any Style)

Weightlifting
Dumb Bell Bench Press (Weight)
2a) DB Bench Press, neutral grip: 5 x 6-8. Rest 45s.
– build in weight
KB Rows (Weight)
2b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s.
– one weight for all sets

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 @consistent pace:
50 Ft. OH DB Carry on Right
20 Russian Twists w. plate, (total)
50 Ft. OH DB Carry on Left
10 DB Hammer Curls