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170617

16
Jun

170617

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• Reverse Tabata Air Bike/row

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

3 rounds:

• 5 Burpees

• 5 Jumping Jacks

• 5 Air Squats

Weightlifting

Thruster (1 @ 75, 85, 93, 98, 103%)

EOMOM

Metcon

Metcon (Time)

150 Wall Balls 20/14

Each time the ball drops or is held longer than 2 seconds, athlete must perform:

• 100 m Kettlebell Farmer’s Walk 53/35 or 200m run
20 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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