201115

15
Nov

201115

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

200 Single Unders or 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

Deadlift (5 @ 65%, 3 @ 75%,1+ @ 85%)

Metcon

Wittman (Time)

Seven rounds:

1.5 pood/ 1 pood Kettlebell swing, 15 reps

95/65 pound Power clean, 15 reps

15 Box jumps, 24″/20″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here