CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 100 Double Unders(2 minute cap)

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pike Stretch

• 30 sec Squat Hold

3 rounds:

• 5 Inch Worms with Push-up

• 10 Air Squats

Weightlifting

Back Squat (Smolov week 2 Day 3)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
B-Fit too

Accessory Work –

Bench Press

3 x 3 @ 80%

Metcon (AMRAP – Rounds)

10 min Alternating EMOM:

Even: 3 Bar Muscle-ups

Odd: 10 calorie Row
Optional secondary WOD to be done AFTER KAREN! CF only