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170520

19
May

170520

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

• 10 m High Knee Skips

• 10 m Butt Kicks

• 10 Air Squats

2 rounds:

• 10 Cossack Side Lunges

• 10 Prone Scorpions (face down)

• 10 Supine Scorpions (face up)

2 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Bulgarian Stretch Right

• 30 sec Bulgarian Stretch Left

Weightlifting

Snatch (10 min to attempt PR)

rest 3 min

Clean and Jerk (see above)

Metcon

Metcon (Time)

500 m Row

10 Overhead Walking Lunges 95/65

20 Box Jump Overs 24/20”

30 Overhead Squats 95/65

20 Box Jump Overs 24/20”

10 Overhead Walking Lunges 95/65

500 m Row
14 min cap

Prison WOD (6 Rounds for weight)

B-Fit

1a) DB bench 5 x 5

1b) DB bent row 5 x 10

2a) dips 5 x max

2b) DB curls 5 x 10+

3a) DB lat raise

3b) DB front raise

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