CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 10 Walking Lunges

• 10 Jumping Jacks

• 10 Air Squats

3 rounds:

• 30 sec Box Stretch Right

• 30 sec Box Stretch Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Metcon

The CrossFit Total (Total Weight)

3 attempts at each lift, performed in listed order. Weight must increase after each successful attempt. Weight may not be decreased. A failed rep counts as an attempt. Score is the sum of the highest weight lifted from each movement

Metcon (Time)

10 rounds:

3 Snatches 135/95

15 Wall Balls 20/14
13 minute cap

Metcon (Time)

B-Fit

1) DB Piston Press 3×12

Hollow Rocks + Arch Rocks 3×20+20 performed as superset

2) 7 Rounds:

100′ Shuttle Run

12 Wall Balls

100′ Shuttle Run