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170930

29
Sep

170930

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

• 10 m Sprint Backwards

• 10 m Sprint Forward­­

• 10 m High Knees

• 10 m Butt Kicks

• 10 PVC Overhead Squats

2 rounds:

• 10 Cossack Side Lunges

• 10 Walking Lunges

Weightlifting

Back Rack Lunge (3 x 12(6/leg) @ 40,45,50% back squat)

superset with 1 legless or 2 traditional rope climbs

Metcon (Time)

3 rounds:

600 m Run

20 cal Air Bike/Row

20 Overhead Squats 115/75
20 minute cap

Metcon (AMRAP – Rounds)

B-Fit

1) 10 minute kip swing practice & application to pullup/T2B

2) EMOM 21:00

1st – 100′ Shuttle Run

2nd – 0:30 of jump rope

3rd – 5-10 Unbroken T2B/hanging knee raises

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