CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

• 10 PVC Passthroughs

• 10 PVC Overhead Squats

• 10 PVC Sots Press

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

2 rounds:

• 60 sec Thoracic Spine BB Stretch

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

• 60 sec Squat Hold

Weightlifting

Clean and Jerk (3 @ 75, 2 @ 80, 1 @ 90,93,96%)

Metcon

Metcon (Time)

7 rounds:

7 Hang Squat Snatches 95/65

7 Pull-ups
8 minute cap

Core – 6 rounds:

20 sec Bicycle Sit-ups

10 sec Rest

20 sec Hollow Body Hold

10 sec Rest

Metcon (Time)

B-Fit

1) Single Arm DB Press 3×12

DB Lateral Raises 3×12

Tuck Crunches 3×20

2) 5 Rounds:

300m Row

7 DB Hang Power Snatches/arm 60-70/40-50

*5 Burpee Penalty if snatches are broken