CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 10 Jumping Jacks

• 10 m Walking Lunges

3 rounds:

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Pike Stretch

• 30 sec Plank Hold

Weightlifting

Shoulder Press (10 x 3 EMOM ascending superset with)

Deadlift (see above)

work with a partner

Metcon (Time)

5 rounds:

400 m Run or 200m Hose/sled Drag

10 Deadlifts 225/155

10 GHD Sit-ups
18 minute cap

Metcon (AMRAP – Rounds and Reps)

B-Fit

20 Minutes:

Row 200m

20 HR push-ups