14
Aug
160814
Community Fitness 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 (Time)
75 pull-ups
row 500m
75 push-ups
row 500m
50 pull-ups
row 500m
50 push-ups
row 500m
25 pull-ups
row 500m
25 push-ups
row 500m
Metcon (3 Rounds for weight)
StrongmanWod
1) Find 1 RM log clean & press
2) Find 3 RM weighted pull-up
3) Find 5 RM weighted parallel bar dip