CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 5 Candlesticks

• 10 Air Squats

3 rounds:

• 30 sec Goblet Squat Hold 70/53

• 30 sec Pike Stretch

• 30 sec Goblet Squat Hold 70/53

• 30 sec Straddle Stretch

Weightlifting

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

Back Squat (4 @ 70,75,80,85%)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
B-Fit – 5 x 5 DB Bench Heavy across preceding