200913

12
Sep

200913

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

FBB Upper Body Push (No Measure)

3 Rounds:

6 1/2 kneeling KB Press/side

10 side plank clamshells/side

10 unilateral powell raise off box/bench
swap Halo’s for powell’s

Metcon

Metcon (Time)

4 Rounds:

15 KB 1/2 Russian Twist + V-up 35/26

20 Dumbbell Power Snatch 50/35
RX+ – 70/50

Accessory – 3 Sets:

20 DB Single Leg Glute Bridges (10/side)

:30 Prisoner Superman Hold

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

20 Frog Pumps

20 Single Leg Glute Bridges(10/side)

20 Air Squats

20 Prisoner Good Mornings