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170526

25
May

170526

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

• 20 PVC Passthroughs

• 20 PVC Overhead Squats

• 20 Scorpions

2 rounds:

• 10 Walking Lunges

• 10 m Duck Walk

Weightlifting

Front Squat (3 x 4 @ 60%)

Shoulder Press (3 x 4 @ 60%)

Metcon

Metcon (Time)

20 Overhead Squats 95/65

100 Double Unders

15 Overhead Squats 95/65

75 Double Unders

10 Overhead Squats 95/65

50 Double Unders
10 min cap

Core – 3 rounds:

• 10 Strict Toes-to-bar

• 10 GHD Hip Extensions

Metcon (Time)

B-Fit

21-15-9:

unilateral DB OH walking lunge per arm

cal row/bike

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