CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

20 cal Air Bike

2 rounds:

10 Cossack Side Lunges

30 sec Squat Hold

3 rounds:

30 sec Lat Stretch Right

30 sec Lat Stretch Left

30 sec Couch Stretch Right

30 sec Couch Stretch Left

Weightlifting

Shoulder Press (5 @ 45,55,65%)

Back Squat (5 @ 45,55,65%)

Metcon

Metcon (AMRAP – Reps)

10 min E2MOM:

200 m Row

20 Air Squats

Max Toes-to-bar

Every 2 min, row 200 meters then perform 20 air squats then attempt as many toes-to-bar as possible. Score is total number of toes-to-bar reps.
B-Fit too with 12

KB Goblet squats 44/35