CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• Tabata Air Bike/Row/ERG

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Around the World /side

• 10 PVC Good Mornings

• 10 PVC Overhead Squats

2 rounds:

• 10 DB Bench Press 30/20

• 10 Bent-over Rows 95/65

2 rounds:

• 30 sec Pike Stretch

• 30 sec Straddle Stretch

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

Weightlifting

Clean (3 @ 75, 2 @ 85, 1 @ 90/95/98%)

Bench Press (5 @ 60, 3 @ 70, 2 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min:

3 Push Jerks 135/95

6 Push-ups

9 Deadlifts 135/95

12 Air Squats

Metcon (4 Rounds for time)

B-Fit

1) DB Rows 3×12

Hollow Rocks 3xMAX

2) 4 Rounds:

10 DB Power Cleans 50/35

50 Double Unders or 15 burpees

2:00 Rest between sets

*Each round should be performed as fast as possible