Call Us: 732-955-6333

180503

2
May

180503

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Long Jump (4 x 3)

Weightlifting

DB Contralateral RDL (10,8,8,6 ascending)

Supinated Bent Over Row (10,8,8,6 ascending)

super with RDL

Unilateral Band Pulldown (10,8,8,6 ascending)

super with KB wood chop 4 x 10

then 4 x :30 on/:30 off ice cream makers(scale to hollow rocks)

Metcon

Zig-Zag Sprint (Time)

4 x 5 yard diagonal change of direction sprints + a 20 yard in-line sprint

*perform 5-10 efforts and score fastest only*

Metcon (Distance)

B-Fit

1) banded pulldowns

2) 1 min max distance row x 8 rounds. Rest as needed between efforts.

Leave a Reply