201105

5
Nov

201105

CF Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
or bike 10 cals

Metcon

Metcon (Time)

27-24-21-18-15-12-9:

Abmat Sit-ups

Cal Machine

*1 RD Strict Cindy after each RD*
Keep bike RPM’s sub 55 & Row splits at 2:05 men & 2:20 woman – goal is sustained aerobic capacity

This is a preview of the energy systems work that will accompany the next cycle….

10k Run (Time)

Max Effort 10k Run
No Equipment WOD

This is a test!!!!