CrossFit Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 400 m Run
3 rounds:
• 10 Mountain Climbers
• 10 PVC Overhead Squats
3 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
Weightlifting
3 Snatch Grip Push Press + 1 OHS (EMOM x 5 ascending)
rest 2 min then
Hang Power Snatch + Hang Squat Snatch (see above)
Metcon
Metcon (Time)
5 rounds:
400 m Row
15 Kettlebell Swings 70/53
14 minute cap
Core – 3 rounds:
10 Hanging Knee Raise 20/10 DB
10 Superman Rock
Metcon (Time)
B-Fit
1) Back Squat 5 x 3 ascending
2) 4 Rounds:
100′ Shuttle Run
20 Russian KB Swings 53/35
300m Row
20 Goblet Squats
Rest 1:00