180509

CrossFit Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

3 Rounds:

400m run

10 OHS 135/95

2 legless rope climbs(scale 4 rope climbs or 6 perry pulls)

Metcon (Time)

B-Fit

50-40-30-20-10

push-up

KB jump squats 35/26