CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 400 m Run

3 rounds:

• 7 Jumping Jacks

• 7 Mountain Climbers

• 7 Air Squats

3 rounds:

• 30 sec Bulgarian Stretch Right

• 30 sec Bulgarian Stretch Left

• 30 sec Pigeon Pose Right

• 30 sec Pigeon Pose Left

Weightlifting

Power Snatch + Snatch Balance + 2 Overhead Squats (EOMOM x 5 ascending)

Thruster (3 EOMOM x 5 ascending from the floor)

Metcon

Metcon (Time)

With a partner complete:

100 cal row/bike

100 TTB

*must switch every 10 cals/reps
13 minute cap

Metcon (Time)

B-Fit

800m Run

20 DB Snatches

400m Run

15 DB Snatches

200m Run

10 DB Snatches

*Go up in weight as reps get lower if possible