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180811

10
Aug

180811

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

1 – 1 minute easy row/airdyne

2 – 3 KB FR Shrimp Squats/side

3 – 1 minute easy row/airdyne

4 – 15 sec unilateral back extension isometric @ top/side

Weightlifting

Back Squat (3 @ 85%, 2 @ 85% + 5-10 lbs, 1 @ 85% + 10-20 lbs)

Good Mornings (2 x 6 @ 3111 @ 25-40% squat)

Metcon

Metcon (Time)

run 400m

30 BB step ups 115/80

15 strict K2E

20 BB Step ups 135/95

15 Strict TTB

10 BB Step ups 155/105

15 Strict TTR

run 400m

Metcon (Time)

B-Fit

Teams of 2

3 Rounds:

200 Meter Run

400 Meter ski erg

600 Meter Row

Partner A goes while Partner B rests and vice versa

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