201212

12
Dec

201212

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Weighted Glute Bridges 45/25

15 Banded pull Thru’s

10 Step Down Box Jumps
Bootcamp – open mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

Bootcamp

30 Minutes:

1000m Row or 1.5 mile Airbike

10 Goblet Split Squats/side

10 Strict Knees to Elbow

200m MedBall Run

Weightlifting

Back Squat (3 x 12 @ 60% AFAP)

Bulgaian Split Squat (3 x 6-8/leg tough)

Superset with 5 Bridge Walkouts

https://youtu.be/PB1NB0vBpBc

Metcon (No Measure)

3 Round – Core Complex :30 on/:30 off

1 – KB Plank saw row Right

2 – KB Plank saw row Left

3 – KB Hollow Halo’s

4 – KB 1/2 Russian Twist + V-up