CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 10 Jumping Jacks

• 10 Dumbbell Thrusters 20/10

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

Back Squat (Smolov week 1 day 2)

Metcon

Metcon (Time)

5 Thrusters 135/85

50 Double Unders

10 Thrusters 115/75

50 Double Unders

15 Thrusters 95/65

50 Double Unders

20 Thrusters 75/55

50 Double Unders
10 min cap

Core – 4 rounds:

25 Hollow Rocks

25 Arch Rocks

Metcon (AMRAP – Rounds and Reps)

B-Fit

12 Minutes:

12 calorie row

6 burpees over the erg