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180821

20
Aug

180821

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1 – 5 high box step ups/leg 30/24

2 – 10 reverse lunges alt.

3 – :20 side plank/side

*then 5 attempts at max distance long jump*

Weightlifting

Hang Clean (10 minutes to build to a snappy double)

Metcon

Metcon (3 Rounds for time)

3 Rounds:

20 GHD sit-ups

:10 max effort airdyne

40 WB 20/14

600m row

*rest 3 minutes between RDS*
each RD should be consistent

Metcon (AMRAP – Rounds and Reps)

B-Fit

AMRAP 15:

27/21 Calorie airdyne

21 KB Deadlifts 53/35

15 Burpees

9 KB Push Press

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