CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

3 rounds:

• 7 Russian KB Swings 70/53

• 7 KB Goblet Squats 70/53

Metcon

Metcon (AMRAP – Reps)

Death by Back Squat

Men with bodyweight on the bar, women with 70% of bodyweight. Perform 1 rep in the first minute, 2 reps in the second minute, 3 reps in the third minute, etc. until you can no longer complete the number of reps in the minute.

Metcon

Metcon (AMRAP – Reps)

3 rounds:

1 min Deadlifts 225/155

1 min Row (calories)

1 min Push-ups

1 min Abmat situps

1 min Double Unders

1 min Rest
B-Fit too