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171003

2
Oct

171003

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

3 rounds:

• 10 Jumping Jacks

• 10 Air Squats

Weightlifting

Power Clean + Push Jerk + Hang Squat Clean + Split Jerk (1 every :90 x 8)

Metcon

Metcon (AMRAP – Reps)

12 min:

1 Power Clean 185/125

1 Handstand Push-up

1 Toes-to-bar

2 Power Cleans 185/125

2 Handstand Push-ups

2 Toes-to-bar

etc

Metcon (Time)

B-Fit

2 Rounds:

50 Calories on Rower

40 Russian Kettlebell Swing 53/35

30 Goblet Squats 53/35

20 Burpees

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