200501

30
Apr

200501

CrossFit Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

3 Rounds:

25 Overhead Squats 75/55

15 Pull-ups

25/18 Calorie Row or 18/12 Calorie Air Bike

15 Box Jump Overs 24/20″
RX + – 6 Bar Muscle-ups

Performance – 9 Strict pull-ups

Metcon (AMRAP – Rounds and Reps)

Home No Weight WOD

21 Minutes:

7 Plyo Push-ups

14 Sit-ups

21 Air Squats
Add a vest for RX+

Metcon (AMRAP – Rounds and Reps)

Home Weight WOD

“One Armed Chief”

5 Rounds:

3 Bell Power Cleans/Side

6 Push-ups

9 Air Squats

*Rest 1 Minute Between RDS*
Accessory – 50 Weighted Sit-ups