Let it Burn

20
Sep

Let it Burn

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 1/2 Kneeling KB Bottoms up Press/side

8 Dumbbell Bent Over Row

Weightlifting

Bench Press (3 x 4, 3 x 2 every :90)

Alternate between lighter & heavier sets. Keep loading challenging @ RX reps

i.e. 1 x 4 @ 100lbs, 1 x 2 @ 125lbs, 1 x 4 @ 105, 1` x 2 @ 130, etc

Metcon

Metcon (5 Rounds for time)

Every 3:00 x 5:

15/12 Calorie Machine

75 Double Unders
100 singles

Finisher:

21-15-9

Superman Pulses

Straight leg Sit-ups