CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• Reverse Tabata Air Bike

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Goblet Squat Hold

• 30 sec Standing Toe Touch

3 rounds:

• 3 Burpees

• 5 Jumping Jacks

• 7 Air Squats

Weightlifting

Front Squat (5 @ 40,50,60%)

Back Squat (see above)

Metcon

Metcon (Time)

21-15-9:

Row (calories)

Thrusters 95/65

Box Jumps 24/20”
10 min cap

Core – 3 rounds:

10 GHD Sit-ups

20 Sit-up to Pike

Metcon (Time)

B-Fit

4 Rounds:

30 OH Plate Lunges 45/25

20 Plate Burpees

2 wall walks