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171230

29
Dec

171230

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 100 Double Unders

2 rounds:

• 10 m Duck Walk

• 10 m Bear Crawl

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

Shoulder Press (5 @ 70, 3 @ 80, 1 @ 90%)

Bench Press (see above)

Metcon

Metcon (Time)

1,000 m Row

50 Barbell Overhead Lunges 45/35

50 Push Press 45/35

50 Burpees

50 Push Press 45/35

50 Barbell Overhead Lunges 45/35

1,000 m Row
22 min cap

B-Fit too preceded by strict press 5 x 3 ascending

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