CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

• 10 m High Knees

• 10 m Butt Kicks

• 10 m High Kicks

• 10 m High Knee Skips

• 10 Jumping Jacks

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Goblet Squat Hold 70/53

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

• 30 sec Goblet Squat Hold 70/53

Weightlifting

Snatch (1 EOMOM x 6 ascending)

Clean and Jerk (see above starting at final successful snatch load)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min:

50 Double Unders

40 Air Squats

30 Sit-ups

20 Burpees

10 Handstand Push-ups

Metcon (AMRAP – Rounds and Reps)

B-Fit

1) 10 Minute Kip Swing Practice

2) Teams of 2

AMRAP 20

12 Calorie Air Bike

10 T2B/Rings

12 DB Cleans 50/35

*Only one person working at a time