CrossFit Barbending – CrossFit
Warm-up
Warm-up (No Measure)
• 20 cal Air Bike/Row
• 20 PVC Passthroughs
• 10 Cossack Side Lunges
3 rounds of “Cindy”:
Weightlifting
Back Squat (10/50,8/55,6 @ 60,65,70%)
Front Squat (5 @ 50/60,2 x 5 @ 65%)
Metcon
Metcon (Time)
3 rounds:
21 calorie Row
15 Kettlebell Swings 70/53
9 Bar Muscle-ups
14 minute cap
Core – 3 rounds:
20 Bench Knee Raises
10 GHD Hip Extensions
Metcon (Time)
B-Fit
4 Rounds:
400m Run
12 Burpees
21 Goblet Squats 70/53