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 (AMRAP – Rounds and Reps)

20 minutes:

run 400m

20 GHDSU

10 TGU’s 53/35(5/side)

Metcon (Weight)

StrongmanWod

Death by Farmer’s Carry

Every other minute on the minute — 50′ farmer’s carry

Start with 75% body weight in each hand. Increase the weight by 10 pounds per hand after each carry. Continue to add weight until you cannot complete the 50′ carry within a minute. Unlimited drops allowed.