201121

21
Nov

201121

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (No Measure)

Bootcamp:

30 Minute Bike/Row at “recovery pace”:

#very 5 minutes complete –

5 Strict Pull-ups

100′ Single Arm Farmers Carry/side

:20 Hollow Hold

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minutes:

40 Barbell Reverse Lunges 75/55

30 AbMat Sit-ups

20 Sumo Deadlift High Pulls 75/55

10 Strict Pull-ups

Metcon (Time)

No Equipment WOD

4 Rounds:

400m Run

50 Jump Lunges