12
Apr
180413
CrossFit Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Banded Squat Jump (4 x 5 )
Weightlifting
Back Squat (4 x 10 @ 70% across)
Unilateral DB Bench Press (4 x 10/side @ 30×0)
super w/squats
Push Press (4 x 10 @ 65% across)
super w/ MB 1-2-3 throw 4 x 10
then side plank-n-reach 4 x :30 on/:30 off
Metcon
Metcon (No Measure)
Conditioning:
6-10 TRX sled drags @ 225/275/325
Metcon (Time)
B-Fit
1) squat/bench super
2) Farmers carry 7 trips down & back (50 ft AHAP)
50 burpees
Farmers carry 7 trips down & back