CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
bootcamp/b-fit warm-up

FBB Olympic Prep (No Measure)

3 Rounds:

4 kneeling jump to vertical leap

4 unilateral DB Jerk Balance/side

4 unilateral DB Split Jerk/side

:30 banded high plank
CF warm-up

Metcon (Time)

Bootcamp

21 – 15 – 9

Row Calories

Front Squats 95/65

15 – 12 – 9

Toes to Bar

Shoulder to OH 95/65

12 – 9 – 6

Lateral Barbell Burpees

Thrusters 95/65

Weightlifting

Push Jerk (15 minutes to build to a heavy triple)

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

60 Double Unders

30/24 Calorie Row or 25/18 cal bike

10 Push Jerks 165/115

Metcon (Time)

B-Fit

5 Rounds:

20 Russian Kettlebell Swings 53/35

20 WB Sit-ups 20/14