27 Sep CrossFit WOD, September 28, 2018
Posted at 20:00h
in Work out of the day
09/28/2018
Warm-up
Weightlifting
Push Press (Weight)
1) Push Press: 10-8-6-4. Rest 2:00
– Build to a challenging set.
– Build to a challenging set.
Weightlifting
2) Rollback Tricep Extensions: 3 x 15. Rest 30s.
3) Barbell Curls: 3 x 10. Rest 30s.
3) Barbell Curls: 3 x 10. Rest 30s.
Metcon
Metcon (Calories)
Assault Bike Test:
4 Minutes Max Calories
or
Row Calorie Test
4 Minutes Max Calories
4 Minutes Max Calories
or
Row Calorie Test
4 Minutes Max Calories
*Note if you rowed or rode
Then grab empty barbells and complete
3 Rounds of:
10 Bent-over Rows
8 Push Press
6 Barbell Curls
10s Side Plank each set
*Empty Bar for all sets