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160501

1
May

160501

CrossFit Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

5 rounds for time of:

30 hollow arches

Handstand walk 50 feet

Lunge 150 feet

Yoke Total (Total Weight)

overhead, zercher, & traditional carries * 50ft with no drops. Build to 1 RM for each & add totals of best efforts.
StrongmnanWod

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