CrossFit WOD, September 30, 2019

CrossFit WOD, September 30, 2019

09/30/2019
It’s Bring Your Friend to 643 Week!! Let’s have some fun and show all your friends what an amazing place this is!!

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

Weightlifting
Push Press (Weight)
7 x 3
Every 2 Minutes building to a heavy 3

Metcon
Metcon (Time)
5 Rounds of
15/12 Cals on the Rower
10 Toes to Bar
12 Push Press (115/73)
Rest 1 Minute Between Rounds