CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• Reverse Tabata Air Bike/Row

2 rounds:

• 30 sec Pec Stretch w/ Band Right

• 30 sec Pec Stretch w/ Band Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

2 rounds:

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

3 Position Snatch + 2 Overhead Squats (EOMOM x 5 ascending)

Metcon

Metcon (Time)

“Double Jackie”

2 rounds:

1000 m Row

50 Thrusters 45/35

30 Pull-ups
18 Minute Cap

Core – 3 rounds:

30 Flutter Kicks

10 Bench Knee Raises

Metcon (AMRAP – Reps)

B-Fit

1) Bulgarian Split Squats 3×12

V-Ups 3×20

DB Curls 3×20

2) 2 Rounds:

5:00

Complete 50/30 Calories on Bike

AMRAP of Russian KB Swings with remaining time

Rest 2:00