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170515

14
May

170515

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

• 20 Scorpions

• 20 PVC Passthroughs

• 20 PVC Good Mornings

• 20 PVC Overhead Squats

3 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 1 min Goblet Squat Hold

Weightlifting

Front Squat (6 x 2 @ 100%)

Back Squat (6 x 4 supered)

Metcon

Metcon (Time)

6 rounds:

• 9 Kettlebell Swings 70/53

• 9 Toes-to-Bar
time cap – 9 min

Metcon (Time)

B-Fit

8 Rounds:

15/12cal Row/bike

8 DB Hang Power Cleans

8 DB Thrusters

8 Toes to Bar

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