CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Around the World /side

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

3 rounds:

• 30 sec Side Lunge Stretch Right

• 30 sec Side Lunge Stretch Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

Weightlifting

Snatch (3 @ 65,75,3+ @ 85%)

Overhead Squat (see above)

Metcon

Metcon (Time)

18-15-12-9-6-3:

Hang Squat Snatches 75/55

Chest-to-bar Pull-ups
13 min cap

Core – 3 rounds:

30 Flutter Kicks

10 Bench Knee Raises

Metcon (Time)

B-Fit

20 Min:

20 DB Push Jerks 35/25

20 v-ups

20 American KBS 53/35

20 cal row/airbike