CrossFit WOD, September 4, 2019

03 Sep CrossFit WOD, September 4, 2019

Posted at 20:00h in Work out of the day by admin

09/04/2019

Warm-up

Banded Lat and shoulder stretch for 5 minutes

Then
5 Walk-outs + 1 Push-up on each rep
50 Banded Pull-aparts
50 Banded Pushdowns
50 Shoulder taps
Then
2 Rounds
Floor Press with empty bar x 5
5 Plyo Push up

Weightlifting

Floor Press (Weight)

Close Grip Floor Press: 4 x 5 @70% of 8/23. Rest 90s.

Warm-up

T2B/Push-up Warm-up x 5 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:
10 T2B
15 Push-ups
400 Meter Row

Rx+: (Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)

Auxiliary Work

Banded Facepull-aparts + Banded Triceps Pushdowns x 5 Minutes Max Reps