CrossFit WOD, October 30, 2020

29 Oct CrossFit WOD, October 30, 2020

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

Friday

Warm-up

Bench Press Warm Up

Foam roll pecs and lats
AMRAP 3 of

10 Pass Thrus
10 Banded Facepull-aparts
10 Banded Pull-aparts
10 Thoracic Rotations (5 each side)
Then:
5 Inch Worm with Push Up
10 Pec Rolls (5 per side)

Weightlifting

Bench Press (Weight)

10-8-6-4-2-4-6-8-10
Increase Weight to 2 then decrease weight to be the same on the way back up
5 Strict Pull ups between each set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10
100 Foot Farmer Carry
30 Dubs
15 Push Ups