12 Sep CrossFit WOD, September 13, 2019
Posted at 20:00h
in Work out of the day
09/13/2019
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 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Gymnastics
Handstand Push-ups (Max reps)
Metcon
Metcon (Time)
For time:
21-15-9
C2B Pull-ups
Calorie Bike (18-12-7 Calories Ladies)
10 Min Cap
21-15-9
C2B Pull-ups
Calorie Bike (18-12-7 Calories Ladies)
10 Min Cap
Auxillary Work
Banded OH Triceps Extensions: 4 x 25. Rest 60s.
Rx+: (Deficit x 30 reps – accumulate)
Rx: (Strict x 30 reps – accumulate)
L3: (Kipping x 30 reps – accumulate)