Call Us: 732-955-6333

171031

30
Oct

171031

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Snatch (3 @ 70/80, 2 @ 85, 1 @ 90%)

Snatch Pull (5 @ 95/105%)

Metcon

Metcon (Time)

3 rounds:

10 Power Snatches 135/95

100 Double Unders
14 minute cap

Core – 3 Rounds:

10 GHD Sit-ups

15 Good Mornings 45/35

Metcon (2 Rounds for time)

B-Fit

1) DB Arnold Press 3×10

Arch Holds 3 x 20 seconds

2) Annie

3) 1k row/1.5 mile air bike

Leave a Reply