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190108

7
Jan

190108

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

150 m Row

15 Air Squats

3 rounds:

30 sec Glute stretch Right

30 sec Glute Stretch Left

30 sec Couch Stretch Right

30 sec Couch Stretch Left

2 rounds:

10 Jumping Jacks

10 Romanian Deadlifts 25/15

10 DB Thrusters 25/15

Weightlifting

Clean and Jerk (5 @ 40,50,60% + 10 lbs)

Metcon

Metcon (Time)

5 rounds:

20 Thrusters 45/35

20 Bent-over Rows

50 Double Unders
B-Fit too

Core

3 rounds:

10 Russian Kettlebell Swing 70/53

20 GHD Sit-ups

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