201012

11
Oct

201012

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

10 Jumping Jacks

10 Mountain Climbers

10 PVC Passthroughs

2 rounds:

30 sec Downward Facing Dog

30 sec Upward Facing Dog

30 sec Pike Stretch

30 sec Goblet Squat Hold

30 sec Straddle Stretch

30 sec Goblet Squat Hold

Weightlifting

Back Squat (1 X 20 )

add 5-10 pounds onto last week’s successfully completed weight.

Metcon

Metcon (Time)

1-2-3-4-5-6-7-8-9-10 reps for time:

Deadlift 225/155

Box Jump 30/24″

every minute on the minute, starting at 0:00, perform:

10 Double Unders
Perf. – 155/105, 24/20″ & 10 lat bar hops

Accessory – 3 sets:

20 MedBall Twists 20/14

10 MedBall Sit-ups

Metcon (AMRAP – Reps)

No Equipment WOD:

2 Rounds:

:60 Reverse Burpees

:30 PUsh-ups

:60 Alt. Reverse Lunges

:30 Plank to Push-up

:30 Mountain Climbers

:30 Squat Hold

:60 Rest

Directly into……

18 Minute EMOM:

1 – Push-ups

2 – Rest

3 – Squat Thrusts

4 – Rest

5 – Jump Lunges

6 – Rest