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170220

19
Feb

170220

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

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Metcon (AMRAP – Rounds and Reps)

B-Fit

20 min AMRAP

Partner A does 21 DB thrusters.

Partner B does 21 DB thrusters.

Partner A does 21 pull-ups.

Partner B does 21 pull-ups.

Then 15’s.Then 9’s.

That completes 1 round. When partner B finishes 9 pull-ups start back at 21.

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