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170728

27
Jul

170728

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 100 Double Unders/Three Minutes Practice

2 rounds:

• 10 m Duck Walk

• 10 m Bear Crawl

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

Bench Press (3 @ 65,75,3+ @ 85%)

Weighted Pull-ups (see above)

Metcon

Metcon (Time)

6 rounds:

15 Kettlebell Swings 53/35

15 Thrusters 75/55
14 min Cap

Accessory Work –

“21s”

3 sets:

7 Bicep Curls (lower-range)

7 Bicep Curls (higher-range)

7 Bicep Curls (full-range)

12-10-8:

Strict Ring Dips

Metcon (AMRAP – Rounds and Reps)

B-Fit

16 Minutes:

12 Alternating DBL KB Front Rack Lunges 35/26

8 burpees

12 Alternating DBL KB Front Rack Lunges

16 HR Pushups

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