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180703

2
Jul

180703

CrossFit Barbending – CrossFit

Warm-up

Tug of war (No Measure)

self explanatory!
7 minutes worth – after each game both teams perform 5 KB Front Rack Shrimp Squats/side – then 3 min easy row/air bike

Tug of war (No Measure)

self explanatory!
7 minutes worth – after each game both teams perform 5 KB Front Rack Shrimp Squats/side – then 3 min easy row/air bike

Weightlifting

Good Mornings (2 x 10 @ 3111 with 50% of days squat load)

Back Squat (5 x 5 @ 75% @ 22×1)

reverse lunge (2 x 10/side @ 50% todays squat)

Metcon

Metcon (Time)

4 Rounds:

run 200m

15′ OH Barbell Carry 185/125

:15 Hanging L-sit

Metcon (AMRAP – Rounds)

B-Fit

5 Rounds every 4:00:

30 Air Squats

20/14 Calorie Row

10 Lateral Burpees over Rower

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