CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 20 Side to Side Jumps

• 10 Air Squats

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

Weightlifting

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

Back Squat (see above)

Metcon

Metcon (Time)

4 rounds:

9 Front Squats 135/95

12 Bar Facing Burpees

15 Pull-ups
13 minute cap

Core – 6 rounds:

20 sec Bicycle Sit-ups

10 sec Rest

20 sec Hollow Body Hold

10 sec Rest

Metcon (Time)

B-Fit

With a Partner:

300 cal air bike then core work from above