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171101

31
Oct

171101

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 5 Candlesticks

• 10 Air Squats

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

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

Clean Pull (5 @ 95/105%)

Metcon

Metcon (Time)

21-15-9:

Deadlifts 225/155

Wall Balls 20/14

Row (calories)

Handstand Push-ups
12 minute cap

Core – 3 rounds:

10 AbMat Sit-ups w/ Plate 25/15

10 Russian Twists w/ Plate 25/15

Metcon (AMRAP – Rounds and Reps)

B-Fit

1) Push Press – 15 minutes to build to a heavy double

2) 3 Rounds:

3:00

4 DB Presses

8 Ring Rows

12 Box Jumps

Rest 1:00

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