CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

2 rounds:

• 30 sec Goblet Squat Hold 70/53

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Goblet Squat Hold 70/53

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

2 rounds:

• 10 PVC Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Back Squat (5 @ 55,65,75%)

deficit deadlift (3 x 5 @ 70-80% deadlift)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min:

5 Hang Power Cleans 155/105

10 Jumping Lunges

Metcon (Time)

B-Fit

1) DB Arnold Press 3×12

V-Ups 3×12

2) 21-18-15-9-6-3

DB Thrusters 35/20

Calorie Row