CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

100 Double Unders

3 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Squat Hold

3 rounds:

Crab Walk Around Platform

10 Air Squats

Weightlifting

Back Squat (1 x 20 – Add 5-10 pounds onto last week’s load)

Metcon

Metcon (AMRAP – Reps)

10 rounds:

1 minute:

5 Power Snatch 115/75

Max Double Unders

1 minute:

Rest
Perf. – 95/65 & lat. BB Hops

Metcon (AMRAP – Rounds)

No Equipment WOD

2 Rounds:

:60 Jog in Place

:30 Squat Hold

:60 Alt. Lateral Lunges

:30 Plank to Push-up

:30 Mountain Climbers

Rest 5:00 then 18 Minute EMOM:

1 – 15 Pike Press

2 – 10 Yoga Push-ups

3 – :20 side plank/side