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190109

8
Jan

190109

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

Reverse Tabata Air Bike

3 rounds:

10 windmills

10 Air Squats

3 rounds:

30 sec Couch Stretch Right

30 sec Couch Stretch Left

30 sec Pike Stretch

30 sec Straddle Stretch

Weightlifting

Shoulder Press (5 @ 40,50,60% + 10 lbs)

Back Squat (5 @ 40,50,60% + 10 lbs)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
B-Fit too

Core

3 rounds:

10 Lying Leg Raises

10 GHD Hip Extensions

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