21
Aug
200822
CF Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Metcon
Metcon (AMRAP – Reps)
Bootcamp – 30 Minutes
1) KB Swing x 10
2) Push-up + sit through x 10 (5/side)
3) KB Goblet 1 1/2 Squats x 8
4) KB Push Press/Bent Row Combo x 5 each/side
5) Jump Lunge x 20
6) 6 Dead Bugs + 6 Leg Lifts
*Rest 60 seconds & repeat for AMRAP*
Metcon (AMRAP – Rounds and Reps)
20 Minutes:
10 Power Snatches 95/65
20 Overhead Squats 95/65
30 Leg Lifts
40 Single Arm Dumbbell Hang CJ 50/35
Perf – 75/55 & 40/25
Metcon (Time)
No Equipment WOD
150 Burpees
Every 15 Burpees perform:
10 Air Squats
10 Lunges