CrossFit WOD, October 8, 2019


Tuesday
HAPPY BIRTHDAY TO ALL ATHLETES BORN IN OCTOBER!

You're pumpkin spice and everything nice, and your hard work in the gym is so impressive it's SCARY. Keep up the amazing work, and have a wonderful birthday!

Warm-up
Warm-up
3-4 ROUNDS…
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
10 DB Bent Over Rows
10 DB Death March

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500…). Reset the rower before the start of each round.

Cool Down
Warm-up
FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.

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