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171006

5
Oct

171006

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 200 Single Unders

3 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Squat Hold

• 30 sec Straddle Stretch

3 rounds:

• 10 m Duck Walk

• 10 Mountain Climbers

Metcon

Metcon (AMRAP – Reps)

6 rounds:

20 sec Max Back Squats 135/95

40 sec Rest

3 min Rest

6 rounds:

20 sec Max Front Squats 95/65

40 sec Rest

Metcon (Time)

21-15-9:

Row (calories)

Burpees over Rower

Kettlebell Swings 70/53

Kettlebell Goblet Squats 70/53

Metcon (Time)

B-Fit

TEAMS OF 2

6 Alternating Rounds(each):

10 Burpees

200m Run

Then,

50 Alternating Air Squats(each)

50 Alternating Push Ups(each)

50 Synchronized Sit Ups

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