CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 7 Jumping Jacks

• 7 Mountain Climbers

• 7 Air Squats

3 rounds:

• 30 sec Bulgarian Stretch Right

• 30 sec Bulgarian Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

Weightlifting

Front Squat + 3 Back Squats (EOMOM x 5 ascending)

Metcon

Metcon (Time)

10 rounds:

3 Ring Muscle-ups

5 Thrusters 115/75
20 minute cap

Core – 6 rounds:

20 sec Hollow Body Rock

10 sec Rest

20 sec Flutter Kicks

10 sec Rest

Metcon (AMRAP – Reps)

B-Fit

12 minutes:

800m Run

MAX DB Clusters
Finisher – core work above