CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• Tabata Air Bike/row

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

3 rounds:

• 10 Walking Lunges

• 10 Jumping Jacks

• 10 Air Squats

Weightlifting

Front Squat (3 x 4 @ 60%)

Shoulder Press (3 x 4 ascending from 75%)

Metcon

Metcon (Time)

200 Double Unders

100 Wall Balls 20/14

50 Toes-to-Bar
12 min cap

core – 3 RDS

10 GHDSU

10 BB rollout

Metcon (AMRAP – Reps)

B-Fit

3 Rounds:

5min AMRAP:

15/10cal Bike

30 Sit Ups

15 Bar Facing Burpee

30 Bar Push Press(light to moderate)

5min Rest