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171125

24
Nov

171125

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Overhead Squats

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

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

Deadlift (see above)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min:

10 calorie Air Bike/Row/Erg

10 Kettlebell Swings 53/35

10 Box Jumps 24/20”
Core – 4 rounds:

20 sec WB sit-ups

10 sec Rest

20 sec Flutter Kicks

10 sec Rest

Metcon (AMRAP – Rounds)

B-Fit

1) Back Squat 5×3 ascending

2) EMOM 21:00

1st – 0:30 Shuttle Sprint

2nd – 7 Russian Kettlebell Swings + 7 Goblet Squats

3rd – 0:30 Plank Hold

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