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180508

7
May

180508

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

depth jump (4 x 3 across)

drop from top of 20″ box & rebound to desired height

Weightlifting

DB/KB Mixed Rack Bulg. Split Squat (10,8,8,6 ascending)

Bench Press (10 @ 70, 2 x 8 @ 75, 6 @ 80%)

super w/BSS

Filly Press (10,8,8,6 asending)

super w/russian twist 4 x 10

then T-pushup & hold 4 x :30 on/:30 off

Metcon

Metcon (Time)

B-Fit

1) bench

2) 4 Rounds:

15 cal row

8 DB power Cleans 50/35

10 burpees

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