CrossFit Barbending – CrossFit
(No Measure)
tabata row
20 arm circles
20 wrist circles
20 side lunges
:30 bow pose
2 RDS of band pull apart, 10 PVC pass thru & 10 OHS
Overhead Squat (3 @ 65/75,3+ @ 85%)
add 5 if you stayed alive
Metcon (AMRAP – Rounds and Reps)
20 min:
5 bar MU
10 Power Snatch 115/75
15 DU
20 abmat sit-ups
Metcon (AMRAP – Rounds and Reps)
B-Fit
A.
Three sets of:
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Push Press
10 Box Step-Overs with Dumbbells
Run 100 Meters