CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 m Bear Crawl

10 Jumping Lunges

3 rounds:

30 sec Pike Stretch

30 sec Straddle Stretch

30 sec Butterfly Stretch

30 sec Goblet Squat Hold 70/53

2 rounds:

10 PVC Good Mornings

10 PVC Pass Thrus

Weightlifting

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

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

Metcon

Metcon (Time)

5 rounds:

60-yard Shuttle Run (5-10-15 yards)

16 Overhead Reverse Lunges 95/65
B-Fit with DB 50/35

Core

3 rounds:

10 MedBall Russian Twists 20/14

15 AbMat Sit-ups