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 Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Snatch (3 @ 60,70,80%)

Overhead Squat (see above)

Metcon

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
15 minute cap

Metcon (Time)

B-Fit

1) Back Squat 5-5-3-3-1-1

2)3 Rounds

12 DB Hang Power Cleans

12 DB Front Rack Lunges
note BS 1 RM in Ext Per