CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 7 Jumping Jacks

• 7 Mountain Climbers

• 7 Air Squats

3 rounds:

• 30 sec Bulgarian Stretch Right

• 30 sec Bulgarian Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

Weightlifting

Back Squat (6 @ 70/80, 3 @ 90, 2 @ 95%)

Front Squat (4 @ 65/75, 2 x 4 @ 80%)

Metcon

Metcon (Time)

5 rounds:

15 calorie Row

10 Chest-to-bar Pull-ups

5 Snatch 135/95
11 Minute cap

Metcon (AMRAP – Rounds and Reps)

B-Fit

1) Beat Swing, Pull Up, Toes to Bar Practice

2) 12 Minutes:

12 Thrusters 40/30

12 Pull-ups or TRX unilateral Rows (6/side)

12 Butterfly Sit-ups