18
Feb
210218
CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
15 cal machine
2 rounds:
5 Inchworms
5 Pike Press
10 PVC Passthroughs
10 PVC Good Mornings
2 rounds:
15 sec Arm Circles Forward
15 sec Arm Circles Backwards
15 sec Arm Hugs
15 sec Alternating Arm Swings
30 sec Standing Toe Touch
Weightlifting
Shoulder Press (7 x 5 at 65% NT1RM, 1 set of 5+ reps )
Metcon
Metcon (Time)
50 Russian Kettlebell Swings 70/53
50 Double Unders
40 Russian Kettlebell Swings 70/53
50 Double Unders
30 Russian Kettlebell Swings 70/53
50 Double Unders
20 Russian Kettlebell Swings 70/53
50 Double Unders
10 Russian Kettlebell Swings 70/53
50 Double Unders
Perf. – 53/35 & toe taps
Finisher – 3 rounds:
10 Russian Twists w/ Plate 25/15
10 sec Hollow Body Hold