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170811

10
Aug

170811

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

• 10 PVC Passthroughs

2 rounds:

• 10 Band Triceps Pushdowns

• 10 Push-ups

• 10 Ring Rows

Weightlifting

Bench Press (5 @ 40,50,60%)

Weighted Pull-ups (see above)

Metcon

Metcon (AMRAP – Reps)

10 min EOMOM:

20 Burpees

Max Ring Muscle-ups

*score is MU reps only*
Accessory work –

5 rounds:

20 sec Dumbbell Curl

10 sec Rest

20 sec Bench Dips

10 sec Rest

Metcon (Time)

B-Fit

“Double Helen”

6 Rounds:

400m Run

21 Kettlebell Swings 53/35

12 Pullups

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