CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds:

• 100′ Shuttle

• 5 Air Squats

2 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Side Lunge Hold Right

• 30 sec Side Lunge Hold Left

2 rounds:

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Back Squat (Smolov week 2 day 4)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min:

21 calorie Row/Air Bike

15 Pull-ups

9 Bar-Facing Burpees

3 Deadlifts 275/185
B-Fit too