CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

Weightlifting

Back Squat (10/50,8/55,6 @ 60,65,70%)

Front Squat (5 @ 50,60%, 2 x 5 @ 65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min:

15 Toes to Bar

10 Wall Balls 20/14

5 Power Cleans 165/115
Core – 3 rounds:

20 MedBall Twists 20/14

30 Flutter Kicks

Metcon (Time)

B-Fit

1) 15-12-9:

Russian KB Swings 70/53

KB Goblet Squats 70/53

3:00 Rest

2) 3 Rounds:

15 Step-Down Box Jumps 24/20″

12 V-Ups

18 Hand Release Push Ups