CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• Tabata Row

3 rounds:

• 5 Candlesticks

• 10 Air Squats

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

Weightlifting

Clean and Jerk (3 @ 65,75%, 2 @ 80%)

3 position clean (2 @ 50,55,60,65% 1 RM clean)

HH, hang & floor

Metcon

Metcon (Time)

50 Thrusters 75/55

50 Box Jump Overs 24/20”

50 Kettlebell Swings 53/35

50 Walking Lunges

50 Sumo Deadlift High Pull 75/55

400 m Run
16 minute cap

Metcon (AMRAP – Rounds)

B-Fit

1) DB Curls 3×20

Banded Tricep Extensions 3×20

V-Ups 3×20

2) 16 Minutes:

300m Row

300m Run