27 Oct CrossFit WOD, October 28, 2020
Posted at 20:00h
in Work out of the day
Wednesday
Warm-up
Upper Body Warm up
3-Way Banded Shoulder + Lat Stretch x 30s each position
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Thoracic Rotations each
Weightlifting
Push Press (Weight)
In 15 Minutes Work To a 1 RM Push Press
Metcon
Metcon (Time)
2 Sets
100 Dubs
40 Wall Balls
20 Power Cleans (135/93) 155/103 RX+
20 Wall Balls
10 Power Cleans
10 Thrusters
rest 4 Minutes between sets
100 Dubs
40 Wall Balls
20 Power Cleans (135/93) 155/103 RX+
20 Wall Balls
10 Power Cleans
10 Thrusters
rest 4 Minutes between sets