201209

9
Dec

201209

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

15 PVC Overhead Squats @ 30X0

:30 Bear Crawl in place

20 Dead Bugs

10 Calorie Machine

Weightlifting

Good Mornings (2 X 10 light & ascending)

think of this as a warm-up extension – prime the glutes

Back Squat (6 @ 75%, 2 x 4 @ 80%, 2 @ 85% E3M0M)

Lean Away Pull-up (4 X 4-6 @ 30XO)

Superset with back squat

Metcon

Metcon (Time)

3 Rounds:

10 DBL DB/KB Front Squats 50/35

10 DBL DB/KB Push Press

10 DBl DB/KB Reverse Lunges

20 Calorie Machine
Perf. – 35/25