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171205

4
Dec

171205

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• Reverse Tabata Air Bike

2 rounds:

• 30 sec Pec Stretch R

• 30 sec Pec Stretch L

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Snatch (3 @ 75, 2 @ 85, 1 @ 90/95%)

3 Snatch Grip Push Press + 3 Overhead Squat (1 @ 80,90,100% snatch)

Metcon

Metcon (Time)

2 rounds:

800 m Run

30 Kettlebell Swings 70/53

30 Chest-to-bar Pull-ups
16 minute cap

Core – 3 rounds:

10 AbMat Sit-ups w/ Plate 25/15

10 Russian Twists w/ Plate 25/15

Metcon (Time)

B-Fit

2 Rounds:

30 DB Hang Squat Clean

40 Calories on Rower

30 Hand Release Push Ups

3:00 Rest

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