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170527

26
May

170527

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

• 10 m High Knees

• 10 m Butt Kicks

• 10 m Side Shuffle Right

• 10 m Side Shuffle Left

• 10 Air Squats

3 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

Weightlifting

Bench Press (10-8-6-4-2 ascending)

Deadlift (2-4-6-8-10 descending)

Start light and increase to heavy with Bench Press. Start heavy and decrease to light with Deadlifts. Suggestion: 45%-85% Bench, 85%-45% Deads. Superset with a buddy.

Metcon

Wood (Time)

5 Rounds for time of:

400m Run

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
B-Fit too with KB SDHP & DB Thruster – no lifting

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