CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 10 Jumping Jacks

• 10 Mountain Climbers

2 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Samson Stretch Hold Right

• 30 sec Samson Stretch Hold Left

• 30 sec Side Lunge Hold Right

• 30 sec Side Lunge Hold Left

Weightlifting

Clean (3 @ 75, 2 @ 85, 1 @ 90/95%)

3 position clean (3 @ 60, 2 @ 70, 1 @ 80% Clean)

HH, hang & floor

Metcon (Time)

4 rounds:

400 m Run

40 Thrusters 45/35

4 Bar Muscle-ups
20 Minute Cap

Core – 6 rounds:

20 sec Bicycle Sit-ups

10 sec Rest

20 sec Hollow Body Hold

10 sec Rest

Metcon (Time)

B-Fit

1) 4 Rounds:

10 DB Power Cleans Heavy AF

15 Hand Release Push Ups

30 Double Unders

2) Banded Tricep Extensions 3×25