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171209

8
Dec

171209

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row/ERG

3 rounds:

• 10 Walking Lunges

• 10 Jumping Jacks

• 10 Mountain Climbers

3 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

Bench Press (8 x 3 ascending every :90 superset with)

Pendlay Row (see above)

Metcon

Metcon (Time)

10 rounds:

3 Strict Handstand Push-ups

6 Power Cleans 135/95

9 Box Jump Overs 24/20”
20 minute cap

Core – 4 rounds:

20 sec BB rollouts

10 sec Rest

20 sec Flutter Kicks

10 sec Rest

Metcon (Time)

B-Fit

1) Push Press – build to heavy triple

2) 20 Bar-Facing Burpees

800m Run

20 Bar-Facing Burpees

800m Run

20 Bar-Facing Burpees

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