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170103

2
Jan

170103

CrossFit Barbending – CrossFit

Warm-up

SPIKEBALL (No Measure)

10 MIN OF GLORY

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

10 HSPU to 6-in. deficit

20-calorie row

30 pistol squats alternating

Metcon (2 Rounds for weight)

B-Fit

1. DB strict press 6 x 5.

2. DB push press 6 x 5.

Rest as needed between sets.

CONDITIONING: 30 sec max effort assault bike x 6.

Rest as needed between efforts.

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