CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

200 Single Unders

2 rounds:

30 sec Upright Pec Stretch R

30 sec Upright Pec Stretch L

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Spiderman Lunge Right

30 sec Spiderman Lunge Left

2 rounds:

10 Good Mornings 45/35

10 Snatch Balance 45/35

Weightlifting

Hang Snatch (5-4-3-2-1 ascending EOMOM)

From 0:00-2:00 complete 5 Hang Snatch (power or squat). Increase weight. From 2:00-4:00 complete 4 Hang Snatch (power or squat). Increase weight and continue pattern.

Think RX – Squat/Perf. – Power

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min:

10 Strict Pull-ups

20 Push-ups

30 Air Squats

20/15 calorie Row or 15/10 Calorie Bike

Metcon (3 Rounds for time)

No Equipment WOD

15 Minute EMOM:

1 – AMRAP 2 Alt. Lunges + 1 Air squat

2 – :45 Supine Plank

3 – 16 Tempo Mountain Climbers (1 sec pause at each position)

Rest 5 minutes then Every 7 Minutes x 3:

100 Jumping Jacks

25 Jump Squats

20 Unilateral BW RDl’s/leg