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170909

8
Sep

170909

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

• 10 m Sprint Backwards

• 10 m Sprint Forward­­

• 10 m High Knees

• 10 m Butt Kicks

• 10 m Side Shuffle Right

• 10 m Side Shuffle Left

2 rounds:

• 10 Cossack Side Lunges

• 10 Prone Scorpions (face down)

• 10 Supine Scorpions (face up)

Weightlifting

Front Rack Reverse Lunge (3 x 5/leg @ 40,50,60% max Front Squat)

Metcon

Metcon (Time)

21-15-9:

Row (calories)

Kettlebell Swings 70/53

Chest-to-bar Pull-ups
10 minute cap

Metcon (AMRAP – Rounds)

B-Fit

EMOM 20:00

1 – 30 Double Unders or 10 burpees

2 – 0:20 L or Tuck Sit

3 – 0:20 Sprint on Bike

4 – 30 Russian Twists (15/side)

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