CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 20 cal Air Bike/Row

3 rounds:

• 40 sec Thoracic Spine BB Stretch

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left

• 20 sec Spiderman Lunge Right

• 20 sec Spiderman Lunge Left

2 rounds:

• 15 PVC Good Mornings

• 15 PVC Overhead Squats

Weightlifting

Front Squat (5 @ 60/65, 2 x 5 @ 70%)

Back Squat (6 @ 65/75, 2 x 6 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

8 Dumbbell Hang Power Snatch Right Arm 50/35

8 Burpees

8 Dumbbell Hang Power Snatch Left Arm 50/35

8 Burpees

Metcon (Time)

B-Fit

1) KB Halos 3 x 5/CW & CCW

2) 800m Run

30 Hand Release Push Ups

30 DB Hang Power Snatches Right 40/30

800m Run

30 DB Hang Power Snatches Left

30 Hand Release Push Ups

800m Run