201102

2
Nov

201102

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

200 Single Unders/100 Dubs

3 rounds:

10 Mountain Climbers

10 Jump Squats

3 rounds:

30 sec Side Lunge Stretch Right

30 sec Side Lunge Stretch Left

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

Weightlifting

Back Squat (1 x 20 – Add 5-10 pounds onto last weeks total)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
first time re-introducing the kip

Accessory – Tabata plank

Metcon (Time)

No Equipment WOD

5 Rounds:

400m Run

21 Good Mornings(add a weighted backpack or the like)

12 Strict Pull-ups