CrossFit Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• Reverse Tabata Air Bike/row
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
3 rounds:
• 5 Burpees
• 5 Jumping Jacks
• 5 Air Squats
Weightlifting
Thruster (1 @ 75, 85, 93, 98, 103%)
EOMOM
Metcon
Metcon (Time)
150 Wall Balls 20/14
Each time the ball drops or is held longer than 2 seconds, athlete must perform:
• 100 m Kettlebell Farmer’s Walk 53/35 or 200m run
20 min cap
Prison WOD (6 Rounds for weight)
B-Fit
1a) DB bench 5 x 5
1b) DB bent row 5 x 10
2a) dips 5 x max
2b) DB curls 5 x 10+
3a) DB lat raise
3b) DB front raise