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170804

3
Aug

170804

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 PVC Passthroughs

3 rounds of “Cindy”:

• 5 Pull-ups

• 10 Push-ups

• 15 Air Squats

Weightlifting

Bench Press (5 @ 70,3 @ 80,1+ @ 90%)

Weighted Pull-ups (see above)

Metcon

(Time)

5 rounds:

300 m Run or 200m hose/sled(90/70) drag

15 Box Jumps 24/20”

15 Push Press 115/75
18 min cap

Accessory work –

12-10-8-6:

Close-Grip Barbell Bench Press

Incline Dumbbell Curl

Metcon (AMRAP – Reps)

B-Fit

1) DB Step ups 5 x 10/leg

2) 12 Minutes With a partner:

DB burpees 20/10 alternating every :30 – One partner works while one rests

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