CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/row

• 20 PVC Passthroughs

3 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

3 rounds:

• 10 m Walking Lunges

• 10 Dumbbell Thrusters 20/10

Weightlifting

Clean and Jerk (1 @ 75,85,93,98,103% EOMOM)

Metcon

Metcon (Time)

400 m Run

Then: 40-30-20-10 reps

Medicine Ball Cleans 20/14

Box Jump Overs 24/20”

Then:

400 m Run
16 min cap

Core finisher – 3 rounds:

10 Strict Toes-to-bar

10 GHD Hip Extensions

Metcon (Time)

B-Fit

With a partner:

4 Rounds

25 DB Snatch 50/35

75 WB 20/14

*partition as needed