200928

27
Sep

200928

CF Barbending – CrossFit

Warm-up

Warm-up

FBB Rump Pump (No Measure)

3 Rounds:

6 unilateral KB Deads/side

20 butterfly hip bridges

15 sec single arm plank/side

10 lateral step downs/side
swap step downs for 5 front to back lunges/side

Metcon

Metcon (Time)

21-18-15-12-9:

Kettlebell Swings 70/53

KB Hollow Halo’s 26/18
perf. – 53/35 & 18/13

rest 5 minutes then….

Metcon (Time)

21-18-15-12-9:

Kettlebell Swings 70/53

KB Hollow Halo’s 26/18
perf. – 53/35 & 18/13

rest 5 minutes then….

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Singles – 75, 60, 45, 30, 15

*No Equipment WOD too*