CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400 m Row

3 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Pec Stretch Right

30 sec Pec Stretch Left

2 rounds:

10 Sit-up to Pike

10 Sit-up to Straddle

10 Supine Scorpions (face up)

10 Prone Scorpions (face down)

Weightlifting

Snatch (5 @ 40,50,60% + 10 lbs)

Overhead Squat (5 @ 40,50,60% + 10 lbs)

Metcon

Metcon (Time)

10 rounds:

10 Toes-to-bar

5 Power Snatch 115/80
B-Fit 10 alt. DB Snatch 50/35