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181004

3
Oct

181004

CrossFit Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Calories)

20 RDS with a partner:

airdyne sprint :30

rest :30
B-Fit too

before or after compile

1) 100 DB bench press 50/35

2) 50 TRX BW bicep curls

3) 50 DB seated tricep extensions

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