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170729

28
Jul

170729

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

3 rounds:

• 10 Walking Lunges

• 10 Air Squats

• 10 Mountain Climbers

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Around the World /side

• 10 PVC Good Mornings

Weightlifting

Back Squat (3 @ 65,75,3+ @ 85%)

Deadlift (see above)

Metcon

Metcon (Time)

800 m Run or 300m Naked Yoke Carry

60 Kettlebell Lunges 53/35

40 Burpees

60 Kettlebell Lunges 53/35

800 m Run or 300m Hose Drag
20 minute cap

suitcase style lunges

Metcon (Time)

B-Fit

20 Rounds:

Kettlebell Clean x 3

Kettlebell Snatch x 2

Kettlebell Thruster x 1

*One KB per athlete. Complete 20 Rounds on Each Arm.

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