CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 5 Candlesticks

• 10 Air Squats

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

Metcon

1 Power Clean + 2 Front Squats + 1 Thruster (EOMOM x 5 ascending)

Metcon (AMRAP – Reps)

4 rounds:

1 min Shoulder-to-Overhead 115/75

1 min Box Jumps 24/20”

1 min Deadlifts 115/75

1 min Rest
Core – 3 rounds:

10 AbMat Sit-ups w/ Plate 25/15

10 Russian Twists w/ Plate 25/15

Metcon (Time)

B-Fit

1) Tabata DU Practice

2) 50 Double Unders or Tuck Jumps

30 Dumbbell Snatch 50/35

30 Burpees

50 Double Unders

20 Dumbbell Snatch

20 Burpees

50 Double Unders

10 Dumbbell Snatch

10 Burpees

50 Double Unders