Call Us: 732-955-6333

171129

28
Nov

171129

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• Tabata Air Bike/Row

3 rounds:

• 10 Jumping Jacks

• 10 Air Squats

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

Weightlifting

Clean and Jerk (3 @ 75, 2 @ 80, 1 @ 85,90,95%)

Metcon

Metcon (Time)

12-10-8-6-4-2:

Squat Clean 115/75

Bar-Facing Burpees

Hand Release Push-ups
12 min cap

Core – 3 rounds:

10 Strict Knees to Elbows

10 GHD Hip Extensions

Metcon (Time)

B-Fit

1) DB Arnold Press 3×12

2) 400m Run

15 Box Jump Overs

50 Alternating DB Snatches

15 Box Jump Overs

400m Run

Leave a Reply