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180524

14
Apr

180524

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

DB Power Clean (4 x 5 across AHAP)

Unilateral Hip Extension (4 x 8/side across)

Bent Over Row (4 x 8 across)

super with GHD hip ext.

side to side pull-ups (4 x 8)

super with Ring windshield wipers 4 x 10 then

side plank 4 x :30 on/:30 off

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 (AMRAP – Reps)

B-Fit

1) bent rows

2) 10 minutes

2 KB Swing 53/35

2 pullups

4 KBS

4 PU

etc..

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