2-21-2018

 In Workout of the Day


Whole Strength CrossFit – CrossFit

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Warm-up

x2 w/ empty barbell

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Face pulls

Mobility

Banded Shoulder Complex Stretch

Gymnastic Strength

Pull-ups (Max reps in 1 set)

-Strict Pullup

-Scale: Strict Ring Row

Handstand Push-ups (Max reps in 1 set)

-Kipping HSPU

-Scale: DB Shoulder Press

Chinup (Max reps in 1 set)

Strict Ring Chinups
-Scale:Strict Suppinated Ring Row

Push-ups (Max reps in 1 set)

-Scale: Knee Pushups

Metcon

Metcon (AMRAP – Reps)

20 Min EMOM

Minute 1: 40 DU

Minute 2: 10 T2B

Minute 2: 10 Cal Bike

Minute 4: 10 Barbell Rows 135/95

Minute 5: 10 Weighted DB Step-ups 24/20″ 70/40

#thedailyextra

-Rolling Tricep Extensions: 3 x 10

-Reverse Barbell Curls: 3 x 10

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