CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

2 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

2 rounds:

• 10 Jumping Jacks

• 10 Romanian Deadlifts 45/35

• 10 Barbell Thrusters 45/35

Weightlifting

Clean and Jerk (5 @ 70,3 @ 80, 1+ @ 90%)

Shoulder Press (see above)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

30 Wall Balls 20/14

30 Sumo Deadlift High Pull 95/65
Accessory Work –

12-10-8-6:

Clean Grip Pull(70-80%)

Dumbbell Rear Delt Row

Metcon (Time)

B-Fit

1) DB Bench 5 x 10 ascending supersetted with 20 walking lunges

2) 6 Rounds:

15 WB

15 Burpees