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170613

12
Jun

170613

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/row

• 10 Arm Circles CW

• 10 Arm Circles CCW

• 10 Arm Hugs

• 10 Alternating Arm Swings

3 rounds:

• 10 Band Pull-a-parts

• 10 Band Passthroughs

• 10 Band Overhead Squats

Gymnastics

Weighted Pull-ups (1 @ 75,85,93,98,103%)

EOMOM

Weighted Pull-ups (1 @ 75,85,93,98,103%)

EOMOM

Metcon

Metcon (Time)

3 rounds:

400 m Run or 200m naked yoke carry

40 Double Unders

20 Pull-ups
14 min cap

Core – 4 rounds:

20 sec MB V-ups

10 sec Rest

20 sec Flutter Kicks

10 sec Rest

Metcon (Time)

B-Fit

80/60 Calorie Row

60 KB Front Squats Heavy AF

30 KB S2OH

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