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170108

7
Jan

170108

CrossFit Barbending – CrossFit

Warm-up

CFBB Warm-up (No Measure)

2 RDS

row 200m

15 GHD sit-ups

15 hyperextensions

10 strict pull-ups

10 pushups

10 reverse lunges

10 PVC pass-thrus

10 band pull aparts

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min:

row 200m

20 HR-push-ups

Metcon (Time)

StrongmanWod

Overhead Carries

50′ Overhead carry (you pick the equipment. Could be log, barbell, DB’s, KB’s, Keg, Stone, etc)

10-9-8-7-6-5-4-3-2-1 deficit pushups in between each overhead carry

Overhead carry should be CLOSE to your body weight for men. 70% body weight for women

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