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171021

20
Oct

171021

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

• 10 m High Knees

• 10 m Butt Kicks

• 10 m High Kicks

• 10 m High Knee Skips

• 10 Jumping Jacks

Then:

• 10 Arm Circles CW

• 10 Arm Circles CCW

• 10 Arm Hugs

• 10 Alternating Arm Swings

10-8-6 reps:

• DB Floor Press Ascending

• Bent-over DB Rows Ascending

Weightlifting

Bench Press (10-50,8-60,6-65,4-70%)

Accessory – 3 x ME parallel bar dip after last BP set

Metcon

Metcon (AMRAP – Reps)

3 rounds:

4 minutes:

300 m Row

30 Push-ups

Max Double Unders

2 minutes Rest
score DU only

B-Fit too

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