CrossFit WOD, October 12, 2018

11 Oct CrossFit WOD, October 12, 2018

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

10/12/2018

Warm-up

Tabata: 8 x 20s work/10s rest:
1a) Single Unders
1b) Banded Pull-aparts
Then,
3 Way Banded Shoulder-Lat Stretch x 20-30s each position

Weightlifting

Push Press (Weight)

Push Press: Build to a 2RM. Rest 90s.
– Reset on each rep

Metcon

Metcon (Time)

For total time:
21 S20H (135, 93)
800 Meter Run
Rest 2:00
15 S20H (155, 103)
600 Meter Run
Rest 2:00
9 S20H (185, 113)
400 Meter Run
Rx+:(135, 93) (185, 113) (205, 123)

22 Min Cap including rest

Auxiliary Work

Barbell Curls: 2 x 25. Rest 60s.