201223

23
Dec

201223

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Scap Pull-ups

5 Strict Knees to Elbow

20′ Bear Crawl

20′ Crab Walk

Paloff Press x 8/side

Weightlifting

Back Squat (10,8,6,4,2 reps ascending from 60%)

rest only as long as it takes to change weights – 10 minute cap

Goblet Reverse Lunge (2 x5/side)

Superset with 8 Horizontal Pull-ups @ 30X0

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minutes:

5 Strict Pull-ups

7 Strict Dips

9 Burpees
Perf. – horizontal pull-ups/box dips