CrossFit Barbending – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (4 Rounds for reps)

3 Minutes:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats 75/55

rest 3 minutes

3 Minutes:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats 95/65

rest 3 minutes

3 Minutes:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats 115/80

rest 3 minutes

3 Minutes:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats 135/95

Metcon (Time)

Bootcamp

27-21-15-9

Calorie Row

KB Head Cutter 53/35

*Run 300m after each RD*