CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

• 10 PVC Passthroughs

2 rounds:

• 10 Push-ups

• 10 Ring Rows

Weightlifting

Bench Press (3 @ 60,70,80%)

superset with 3 ring pullups with 3 second hold at top

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlifts 275/185

Box Jumps 30/24”

GHD Sit-ups
15 minute cap

Metcon (Time)

B-Fit

1) Single Arm DB Presses 3×12

DB Lateral Raises 3×12

2) 4 Rounds

400m Run

10 DB Snatches 50/35

10 Burpee Broad Jumps