CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

2 rounds:

• 10 Jumping Jacks

• 10 Air Squats

• 10 Romanian Deadlifts 45/35

• 10 Barbell Thrusters 45/35

Weightlifting

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

Deadlift (5 @ 40,50,60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min:

2 Rope Climbs 15’

2 Handstand Push-ups

2 Squat Cleans 225/155

200 m Run

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
B-Fit