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170925

24
Sep

170925

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 10 Mountain Climbers

• 10 PVC Overhead Squats

3 rounds:

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

• 10 PVC Passthroughs

2 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

Weightlifting

3 Snatch Grip Push Press + 1 OHS (EMOM x 5 ascending)

rest 2 min then

Hang Power Snatch + Hang Squat Snatch (see above)

Metcon

Metcon (Time)

5 rounds:

400 m Row

15 Kettlebell Swings 70/53
14 minute cap

Core – 3 rounds:

10 Hanging Knee Raise 20/10 DB

10 Superman Rock

Metcon (Time)

B-Fit

1) Back Squat 5 x 3 ascending

2) 4 Rounds:

100′ Shuttle Run

20 Russian KB Swings 53/35

300m Row

20 Goblet Squats

Rest 1:00

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