CrossFit Barbending – CrossFit
Push/Pull (No Measure)
3RDS NOT FOR TIME
ROW 250m
15 push-ups
weighted push-up (5 @ 40,50,60%)
Weighted Pull-ups (5 @ 40,50,60%)
Metcon (Time)
3 RDS
30 DU
10 Bar Muscle-ups
sub 20 C2B & 20 ring dips
Metcon (No Measure)
Workout of the Day
A.
Every 2 minutes, for 10 minutes (5 sets):
20 KB Farmers carry Walking Lunges
B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps
C.
Three sets of:
Single-Arm DB Row x 8 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds