CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 200 Single Unders

3 rounds:

• 10 Mountain Climbers

• 10 PVC Overhead Squats

3 rounds:

• 20 sec Pec Stretch w/ Band Right

• 20 sec Pec Stretch w/ Band Left

• 20 sec Pigeon Pose Right

• 20 sec Pigeon Pose Left

Weightlifting

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

Snatch Pull (5 @ 95,100%)

Metcon

Metcon (Time)

500 m Row

Then 21-15-9:

Overhead Squats 115/75

Chest-to-bar Pull-ups

Then:

500 m Row
14 minute cap

Core – 4 rounds:

20 sec MedBall Wood Choppers

10 sec Rest

20 sec MedBall Russian Twists

10 sec Rest

Metcon (Time)

B-Fit

1) Deadlift 3 x 3 across Heavy AF

2) 3 Rounds

100m Unilateral Farmer’s Carry

30 UB Russian KB Swings 70/53