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170904

3
Sep

170904

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

3 rounds:

• 40 sec Thoracic Spine BB Stretch

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left

• 20 sec Spiderman Lunge Right

• 20 sec Spiderman Lunge Left

2 rounds:

• 15 PVC Good Mornings

• 15 PVC Overhead Squats

Metcon

Scooter (AMRAP – Rounds and Reps)

30-Minute PARTNER AMRAP of:

30 Double-Unders

15 Pull-Ups

15 Push-Ups

100m Sprint

Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)
In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.
To learn more about Scooter click here
alternate complete rounds

B-Fit too

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