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180604

3
Jun

180604

Announcements

June 23 PUNK ROPE DOUBLE UNDER SEMINAR 9 am – 11:30 am
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CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

loaded squat jump (4 x 4 – keep it explosive)

Weightlifting

Reverse Hypers (12,10,8,6 reps ascending)

load w/MB, band or DB held between ankles

KB Alt. Bent Row (12/10/8/6 reps ascending)

Type the details of the weightlifting
super w/hypers

mixed grip pull-ups (4 x 8 across)

add load if desired

super with KB windshield wipers 4 x 8

then 4 x :30 on/:30 off KB plank with feet elevated

Metcon

Metcon (No Measure)

Conditioning

10-15 hill sprints

*add a vest if desired*

Metcon (Time)

B-Fit

1) KB rows above

2) 400m run

25 cal row

800m run.

50 burpees to 6” target.

400m run.

25 cal row

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