201120

20
Nov

201120

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

3 rounds:

10 Jumping Jacks

10 Mountain Climbers

3 rounds:

60 sec Thoracic Spine BB Stretch

30 sec Downward Facing Dog

30 sec Upward Facing Dog

Weightlifting

Floor Press (5 @ 40,50,60%)

Metcon

Metcon (Time)

10 rounds:

10 Calorie Row or 8 Calorie Bike

10-9-8-7-6-5-4-3-2-1 Floor Presses 165/115
Perf. – 135/85

Metcon (Time)

No Equipment WOD

200 Push-ups

*EMOM starting at 0:00 – 5 Burpees*