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190316

15
Mar

190316

CrossFit Barbending – CrossFit

Warm-up

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

Metcon

Metcon (AMRAP – Rounds)

7 Rounds for Quality:

7 Inverted hang to front lever on Rings

15 Ring Push-ups
scale to partial ROM to full skin the cats

18.0 (Time)

18.Zero

21-15-9 reps for time of:

Dumbbell snatches

Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell
B-Fit

Metcon (Time)

Bootcamp

with a partner:

800m run

1000m row

50 DB Man Makers 35/20

50 jump lunges (2 for 1)

1000m row

800m run
partition all as needed

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