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170503

2
May

170503

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

2 rounds:

• 10 Sit-up to Pike

• 10 Sit-up to Straddle

• 10 Wall Balls 20/14

Weightlifting

Front Squat (6 x 3 @ 95% Monday)

Back Squat (6 x 6 supers)

Metcon

Metcon (Time)

3 rounds:

500 m Row

21 Kettlebell Swings 53/35

12 Burpees over Rower
15 min cap

B-Fit too preceded by deads 5 x 5 across

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