CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

• 10 PVC Around the World CW

• 10 PVC Around the World CCW

• 10 PVC Passthroughs

2 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Goblet Squat Hold 70/53

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Goblet Squat Hold 70/53

Weightlifting

Snatch (5 @ 65, 3 @ 75, 1+ @ 85%)

Overhead Squat (see above)

Metcon

Metcon (Time)

50-40-30-20-10:

Double Unders

Wall Balls 20/14
15 minute cap

Core – 6 min EMOM:

Odd min: 15 GHD Sit-ups

Even min: 10 Romanian Deadlifts 135/95

Metcon (Time)

B-Fit

1) Barbell Rows 4×10

Weighted Plank Holds 4x60s

2) 5 Rounds:

10 Box Jump Overs

10 DB Hang Squat Cleans 40/25