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180601

17
Apr

180601

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Banded Squat Jump (4 x 5 across)

Weightlifting

KB Front Squat (4 x 8 across @ 30X0)

DB Alternate Bench Press (4 x 8/side @ 20X0)

Type the details of the weightlifting
follow immediately with 5 plyometric pushups

super w/FS

Handstand Push-ups (4 x 8 strict)

super w/russian twist 4 x 10 then

superman swimmers 4 x :30 on/:30 off

Metcon

Metcon (Weight)

Conditioning

6-10 TRX prowler lateral sled drags @ 300/350/400

Metcon (Time)

B-Fit

1) squat/bench super

2) 3 Rounds:

15 KB SDHP 70/53

15 Toes Thru Rings

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