CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

3 rounds:

10 Muscle Cleans from the Hang

10 Barbell Reverse Lunges

3 rounds:

30 sec Pigeon Stretch Right

30 sec Pigeon Stretch Left

30 sec Pike Stretch

30 sec Butterfly Stretch

Weightlifting

Clean and Jerk (5 @ 55%, 65%, 5+ @ 75%)

Power Cleans Preferred

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

8 Dumbbell Snatch Right-arm 50/35

8 Burpees over Dumbbell

8 Dumbbell Snatch Left-arm 50/35

8 Burpees over Dumbbell
Accessory – Tabata Hollow Rocks/Halos

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD

15 Minutes:

:45 Squat Jacks

:45 Rest

:45 Air Squat 1 1/2’s

:45 Rest

:45 Squat Thrusts

:45 Rest

rest 5 minutes then 15 Minutes:

20 Walking Lunges

30 Prisoner Good Mornings

:30 Superman Hold