CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• Tabata Air Bike/Row

3 rounds:

• 10 Jumping Jacks

• 10 Air Squats

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

Weightlifting

Back Squat (Smolov week 3 day 3)

Metcon

Metcon (Time)

5 rounds:

5 Power Snatches 115/75

10 Overhead Squats 115/75

15 Toes-to-Bar
12 minute cap

Accessory Work –

Bench Press

5 x 1 @ 85%

Metcon (AMRAP – Rounds and Reps)

B-Fit

12 Minutes:

42 Calorie Row/Air Bike

21 shoot thrus