CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 10 Jumping Jacks

• 10 Jumping Air Squats

2 rounds:

• 30 sec Goblet Squat Hold 70/53

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Goblet Squat Hold 70/53

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

Weightlifting

Front Squat (6 x 2 @ 95%)

Back Squat (6 x 4 superset)

Metcon

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

Metcon (Time)

B-Fit

90 Wall Balls

90/70 Calorie air bike

45 Deadlifts Heavy