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171025

24
Oct

171025

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

• 20 PVC Passthroughs

• 10 Cossack Side Lunges

3 rounds of “Cindy”:

Weightlifting

Back Squat (10/50,8/55,6 @ 60,65,70%)

Front Squat (5 @ 50/60,2 x 5 @ 65%)

Metcon

Metcon (Time)

3 rounds:

21 calorie Row

15 Kettlebell Swings 70/53

9 Bar Muscle-ups
14 minute cap

Core – 3 rounds:

20 Bench Knee Raises

10 GHD Hip Extensions

Metcon (Time)

B-Fit

4 Rounds:

400m Run

12 Burpees

21 Goblet Squats 70/53

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