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190130

29
Jan

190130

CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

200 Single Unders

3 rounds:

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

30 sec Squat Hold

30 sec Straddle Stretch

2 rounds:

10 m Duck Walk

10 m Walking Lunges

10 Mountain Climbers

Weightlifting

Shoulder Press (5 @ 65,3 @ 75,1+ @ 85% + 15 lbs per set)

Back Squat (5 @ 65,3 @ 75,1+ @ 85% + 15-30 lbs per set)

Metcon

Metcon (Time)

75 Burpees

Every minute, starting at 1:00, perform:

5 Front Squats 115/80
B-Fit

75 Dumbbell Burpees 30/20

Every minute, starting at 1:00, perform:

5 Dumbbell Front Squats 30/20

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