CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 20 Side to Side Jumps

• 10 Air Squats

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

Weightlifting

Front Squat (1 @ 75,85,93,98,103% & maybe 103+)

Rest 2 minutes between each set.

Metcon

Metcon (Time)

3 rounds:

15 cal Row/bike

15 One-arm Overhead Squat 35/25 Right

15 cal Row/bike

15 One-arm Overhead Squat 35/25 Left
15 min cap

Metcon (AMRAP – Rounds and Reps)

B-Fit

25 min:

25/20cal Bike/row

25 Butterfly Sit Ups

25 Grasshoppers

25 Russian KB Swings 70/53

25 Toes to Bar

(Every 5 min (2)30m Shuttle Touch + 1min Plank Hold)