CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Good Mornings

Weightlifting

Deadlift (1 @ 75,85,93,98,103%)

EOMOM

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

• 15 Deadlifts 185/135

• 15 Box Jumps 24/20”
B-Fit too

Core – 21-15-9:

Bench Knee Raises

GHD Sit-ups