CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

2 rounds:

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

3 rounds:

• 10 Jumping Jacks

• 10 Air Squats

Weightlifting

Back Squat (Smolov week 2 Day 1)

Metcon

Metcon (Time)

3 rounds:

20 Kettlebell Swings 53/35

20 Push-ups

20 Pull-ups

400 m Run
15 min cap – B-Fit too

Core – 4 rounds:

20 Seal Walk steps

10 MedBall Russian Twists 20/14