8
Feb
190209
Community Fitness Barbending – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds:
20 sec Straight-leg Sit-up
10 sec Rest
20 sec Kettlebell Deadlifts 53/35
10 sec Rest
20 sec push-ups
10 sec Rest
20 sec Double Unders
10 sec Rest
Weightlifting
Bench Press (5 @ 45,55,65%)
L-Sit Pull-ups (3 x max – super with bench)
Metcon
Metcon (AMRAP – Reps)
3 rounds:
1 min Max GHD Sit-ups
1 min Max Deadlifts 185/125
1 min Max Bar-Facing Burpees
1 min Supinated Deadlift Hold 185/125
1 min Rest
For the supinated deadlift hold, lift barbell with palms out using proper deadlift form and hold at the top for 1 min. Each time the barbell drops before time is up, perform 10 push-ups. After push-ups repeat deadlift hold if time remains.
B-Fit too