29 Oct CrossFit WOD, October 30, 2020
Posted at 20:00h
in Work out of the day
Friday
Warm-up
Bench Press Warm Up
Foam roll pecs and lats
AMRAP 3 of
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)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
100 Foot Farmer Carry
30 Dubs
15 Push Ups
100 Foot Farmer Carry
30 Dubs
15 Push Ups
Increase Weight to 2 then decrease weight to be the same on the way back up
5 Strict Pull ups between each set