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170929

28
Sep

170929

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

3 rounds:

• 10 m Duck Walk

• 10 Straight-leg Sit-ups

• 10 DB Shoulder Press 25/15

Weightlifting

Back Squat (3 @ 60,70,80%)

Sumo Deadlift (see above)

Metcon

Metcon (Time)

7 rounds for time:

10 Deadlifts 115/75

10 Shoulder-to-Overhead 115/75

10 Chest-to-bar Pull-ups
16 minute Cap

Metcon (Time)

B-Fit

BUY IN: 200m Walking Lunges w/Med Ball 20/14

3 Rounds:

400m Run

20 Ring Rows

CASH OUT: 200m Walking Lunges w/Med Ball

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