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170819

18
Aug

170819

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

• 10 m High Knees

• 10 m Butt Kicks

• 10 m Side Shuffle Right

• 10 m Side Shuffle Left

• 10 Air Squats

2 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

Back Squat (Smolov week 1 day 4)

Metcon

Metcon (AMRAP – Reps)

5 rounds:

45 sec Row (calories)

15 sec Rest

45 sec Burpees over Rower

15 sec Rest

45 sec Push Press 75/55

15 sec Rest

45 sec Front Squats 75/55

15 sec Rest
B-Fit too

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