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181114

13
Nov

181114

CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups

Weightlifting

Shoulder Press (5 @ 40,50,60%)

Back Squat (5 @ 40,50,60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min:

50 Walking Lunges

40 Air Squats

30 AbMat Sit-ups

20 Kettlebell Swings 53/35

10 Push-up
B-Fit too

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

10 sec Rest

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