CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 200 Single Unders

3 rounds:

• 10 Mountain Climbers

• 10 PVC Overhead Squats

3 rounds:

• 20 sec Pec Stretch w/ Band Right

• 20 sec Pec Stretch w/ Band Left

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left

Weightlifting

Back Squat (Smolov week 1 day 1)

B-Fit too will be along for the ride on the Smolov Train

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min:

16 One-Arm KB Snatch 53/35 (8/side)

16 Wall Balls 20/14
B-Fit too w/DB

Core –

50 GHD Sit-ups

50 GHD Hip Extensions