CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 200 m Run

• 200 m Run Backwards

2 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Front Squat (3 x 4 @ 60%)

Shoulder Press (3 X 4 ascending from 75%)

Metcon

Metcon (Time)

21-15-9:

Chest-to-bar Pull-ups

Dumbbell Thrusters 35/25
10 min cap

Core – 4 rounds:

• 30 sec Weighted Supine GHD Hold 20/14

• 10 Romanian Deadlifts 135/95

Metcon (Time)

21-15-9:

Chest-to-bar Pull-ups

Dumbbell Thrusters 35/25
10 min cap

Core – 4 rounds:

• 30 sec Weighted Supine GHD Hold 20/14

• 10 Romanian Deadlifts 135/95

Metcon (Time)

B-Fit

5 Rounds:

50 step ups

25 KB Swings 70/53

15 incline push-ups

15 Toes to Bar/rings