CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• Tabata Air Bike/Row

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

• 20 PVC Passthroughs

2 rounds:

• 10 DB Bench Press 30/20

• 10 Bent-over DB Rows 30/20

Weightlifting

Bench Press (5 @ 55/65, 5+ @ 75%)

Weighted Pull-ups (see above)

Metcon

Metcon (Time)

150 Push-ups

Each failed rep or any pause longer than 2 seconds, athlete must perform:

300 m Run or 200m naked yoke carry
14 min cap

Accessory:

12-10-8-6 reps:

Barbell Curl

Dumbbell Curl

12-10-8-6 reps:

Lying Triceps Press

Dumbbell One-Arm Triceps Extension

B-Fit too