CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

• 10 PVC Good Mornings

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

Weightlifting

Back Squat (5 @ 55/65, 5+ @ 75%)

Deadlift (see above)

Metcon

Metcon (Time)

5 rounds:

10 Deadlifts 225/155

12 Double Kettlebell Front Rack Box Step-ups 35/18

50 Double Unders
15 min cap

Metcon (Time)

B-Fit

1) Deads from CF

2) 21 deads at 65%

6 wall walks

15 deads

4 wall walks

9 deads

2 wall walks