22 Oct CrossFit WOD, October 23, 2018
Posted at 20:00h
in Work out of the day
10/23/2018
Warm-up
Gymnastics
Pull-up Training Week 3:
4 Rounds of:
8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each
20 Banded Facepull-aparts
4 Rounds of:
8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each
20 Banded Facepull-aparts
Rest 90s between rounds.
Metcon
Metcon (Time)
5 RFT:
2 Rope Climb
15 DB Push Press (50, 30) (neutral grip)
20/17 Calorie Row
Rx+:(2/1 Legless Rope Climbs) (60, 40) (20/18 Cal Assault Bike)
*For every drop complete 10 Banded Pull-aparts + 10 Thoracic Rotations
+
6 Minutes to Review Rope Climb Technique