CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

• 5 Push-ups

• 10 m High Knees

• 10 m Butt Kicks

• 10 m High Kicks

• 10 m Run Backwards

• 10 Air Squats

3 rounds:

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Spiderman Lunge Right

• 30 sec Spiderman Lunge Left

Weightlifting

Clean (4 x 3 T&G ascending )

super with

Bench Press (3 @ 70, 2 @ 80, 1 @ 90, 1 @ 100+%)

Metcon

Metcon (AMRAP – Reps)

5 rounds:

1 min Power Snatches 95/65

1 min Box Jumps 30/24”

1 min Barbell Lunges 95/65

1 min Rest

Use one barbell, starting from the ground. Lunges are back rack.
Core – 20-15-10-5:

Bench Knee Raises

GHD Sit-ups

Metcon (Time)

B-Fit

1) EMOM x 10 – 2 wall walks

2) 3 Rounds:

50/30 Calorie Air bike

800m Run