CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m 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 Passthroughs

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

Weightlifting

Snatch (3 @ 65,75, 2 @ 80, 1 @ 85%)

Push Jerk (see above)

Snatch Pull (5 @ 95,105%)

Metcon

Metcon (Time)

200 m Run

20 Overhead Squats 95/65

300 m Run

15 Overhead Squats 115/75

400 m Run

10 Overhead Squats 135/85

200 m Run

5 Overhead Squats 155/95
14 min cap

Metcon (Time)

B-Fit

1) DB Arnold Press 3×12

Tuck Crunches 3×20

2) 4 Rounds

400m Run

10 DB Power Snatches 35/20

5 DB Overhead Squats