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181030

29
Oct

181030

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

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
B-Fit

Weightlifting

Clean and Jerk (3 @ 60/70/80%)

Metcon

Metcon (Time)

5 rounds:

21 Kettlebell Swings 53/35

15 Push-ups

9 Front Squats 115/75
B-Fit too with goblet squats

Core

3 rounds:

20 sec Forearm Plank

10 sec Rest

20 sec Side Plank Forearm Right

10 sec Rest

20 sec Forearm Plank

10 sec Rest

20 sec Side Forearm Plank Left

15 sec Rest

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