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180716

15
Jul

180716

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

5 minute easy row/aridyne then:

Tabata

odd – seated straddle stretch

even – pushup w/serratus reach

Weightlifting

Floor Press (3 x 5 @ 80% bench)

super with single leg cross-body DB RDL 3 x 8/side

Gymnastics

Ring Dips (3 x 8 @ 30X0)

super with ring pull-up 3 x8 @ 3111

Metcon

Metcon (AMRAP – Rounds)

Every 3 minutes x 6:

even –

3 BB lunges/side 135/95

3 BB reverse lunges/side

3 BB step-ups/side 20″

:30 wall sit

odd –

row 15/12 cal

8 HSPU

airdyne 12/8 cal

15 TTB

Metcon (AMRAP – Rounds and Reps)

B-Fit

AMRAP 15:

3 Calorie Bike, 3 Kettlebell Swings 53/35

6 Calorie Bike, 6 Kettlebell Swings 53/35

9 Calorie Bike, 9 Kettlebell Swings 53/35
finisher – tabata plank

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