CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 30 sec Pec Stretch Right

• 30 sec Pec Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

2 Snatch pulls + Snatch + Overhead Squat (Every :90 x 8 ascending)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minutes:

9 Thrusters 115/75

11 Overhead Squats

201 Double Unders

Metcon (Time)

B-Fit

1) Back Squat 5 x 5 @ 70%

2) 16 Pull-ups or Ring Rows

50ft Walking Lunges

12 Pull-ups or Ring Rows

50ft Walking Lunges

8 Pull-ups or Ring Rows

50ft Walking Lunges

12 Pull-ups or Ring Rows

50ft Walking Lunges

16 Pull-ups or Ring Rows

50ft Walking Lunges
finisher – 4 x weighted plank to failure