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

Weightlifting

Overhead Squat (15 minutes to build to a heavy single)

Metcon

Metcon (Time)

2 Rounds:

25 Overhead Squats 115/85

50/35 Calorie Row or 40/28 Calorie Bike
Performance – 95/65