08 Oct CrossFit WOD, October 9, 2018
Posted at 20:00h
in Work out of the day
10/09/20189
Warm-up
Gymnastics
Inverted Row Supinated Grip (Max reps)
Pull-up Training Week 1:
4 Rounds of:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts
Rest 90s-2:00 between rounds.
Rx+
*Perform 5 Rounds with 60s rest between rounds.
4 Rounds of:
8-10 Supinated Grip Inverted Rows
25 Banded Pull-aparts
Rest 90s-2:00 between rounds.
Rx+
*Perform 5 Rounds with 60s rest between rounds.
Metcon
Metcon (Distance)
12 Minutes Max Distance Run
*Score = total distance
*Score = total distance
Auxiliary Work
Elbow out Tricep Extensions: 3 x 20. Rest 60s.
Then,
7 Minutes of Pose Running Drills,
Then Run 400 meters again trying to apply the pose running mechanics.
+
Review Strength Work x 5 minutes.