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CrossFit WOD, October 11, 2019

10 Oct CrossFit WOD, October 11, 2019

Posted at 20:00h in Work out of the day by

10/11/2019

Warm-up
Foam Roll Thoracic Spine 1-2 inches + 20-30s each spot
Then
Thoracic Rotations: 2 x 10 ea.
Then
2 Rounds of:
10 Pass Thrus
10 Banded Facepull-aparts
10 Banded Pull-aparts
Then for 10 Minutes
Jerk Drills

Weightlifting
Split Jerk (Weight)
Split Jerk:
Heavy Double in 10 sets. Rest 2:00
– Intermediate: Moderate Double
– Beginner: 8 x 3 working technique.

Metcon
20.1