CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

3 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

Weightlifting

Snatch (5 @ 70, 3 @ 80,1+ @ 90%)

Overhead Squat (see above)

Metcon (Time)

3 rounds:

50 Double Unders

20 Toes-to-bar

10 Clean & Jerks 135/95
11 min cap

Core – 3 rounds:

20 AbMat Sit-ups

10 GHD Hip Extensions

Metcon (Time)

B-Fit

4 Rounds:

run 400m

20 Alternating DB Snatch Heavy AF