CrossFit Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 300 m Row
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 1 min Goblet Squat Hold
Weightlifting
Back Squat (1 @ 75,85,93,98,103%)
Metcon
Metcon (Time)
27-21-15-9:
Kettlebell Swings 53/35
Front Squats 95/65
12 min cap
Metcon (3 Rounds for reps)
B-Fit
5min AMRAP of:
15 DB Hang Squat Cleans 35/25
18 DB Push Press 35/25
3min Rest
5min AMRAP of:
21 Deadlifts 155/105
9 Burpee Over Bar
3min Rest
5min AMRAP of:
21 Wall Balls 20/14
21 Butterfly Sit Ups