01 Oct CrossFit WOD, October 2, 2018
Posted at 20:00h
in Work out of the day
10/02/2018
Warm-up
Gymnastics
Ring Dips (Max reps)
1a) Ring Dips or Bar Dips: 3 x 10. Rest 60s. – partner assisted or Band Assisted
1b) Seated Banded Lat Pulldowns: 3 x 20. Rest 60s
1b) Seated Banded Lat Pulldowns: 3 x 20. Rest 60s
Metcon
Metcon (AMRAP – Reps)
5 Rounds of,
30s work/30s Rest:
1a) KBS (53, 35)
1b) Mountain Climbers (RX+ HSPU)
1c) Hollow Rocks (RX+ TTB
1d) Double Unders (Rx+ Triple Unders)
*Score = total reps completed
30s work/30s Rest:
1a) KBS (53, 35)
1b) Mountain Climbers (RX+ HSPU)
1c) Hollow Rocks (RX+ TTB
1d) Double Unders (Rx+ Triple Unders)
*Score = total reps completed
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position