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170614

13
Jun

170614

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

3 rounds:

• 10 m Walking Lunges

• 10 Dumbbell Thrusters 20/10

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 1 min Goblet Squat Hold

Weightlifting

Back Squat (1 @ 75,85,93,98,103%)

Metcon

Metcon (Time)

27-21-15-9:

Kettlebell Swings 53/35

Front Squats 95/65
12 min cap

Metcon (3 Rounds for reps)

B-Fit

5min AMRAP of:

15 DB Hang Squat Cleans 35/25

18 DB Push Press 35/25

3min Rest

5min AMRAP of:

21 Deadlifts 155/105

9 Burpee Over Bar

3min Rest

5min AMRAP of:

21 Wall Balls 20/14

21 Butterfly Sit Ups

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