24 Sep CrossFit WOD, September 25, 2018
Posted at 20:00h
in Work out of the day
09/25/2018
Warm-up
Gymnastics
Pull-ups (Max reps)
Strict Pull-ups: 3 x submax:
Rest 2:00
Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
Rest 2:00
Set #1: Wide Grip, Pronated
Set #2: Shd width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
Metcon
Metcon (Time)
4 Rounds for total time:
10 Hang Power Cleans (135, 93)
20 Calorie Bike
25 Abmat Sit-ups
Rest 90s.
10 Hang Power Cleans (135, 93)
20 Calorie Bike
25 Abmat Sit-ups
Rest 90s.
20 Min Cap
Butt Kicks up and back
Power Skips up and back
Let Swings, 10 front to back and 10 side to side
Then:
3 Rounds of:
5 Hang Power Cleans
10 Hollow Rocks
15 Banded Pull-aparts