CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

20 Air Squats

10 Arm Circles CW

10 Arm Circles CCW

10 Arm Hugs

10 Alternating Arm Swings

3 rounds:

30 sec Pike Stretch

30 sec Straddle Stretch

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

Weightlifting

Power Clean & Jerk (5 @ 40,50,60%)

same protocol as Snatch Yesterday

Metcon

Metcon (Time)

5 rounds:

5 Front Squats 135/95

10 Lateral Burpees Over Bar

20 Wall Balls 20/14
Perf. – 105/75 & 14/10

Metcon (No Measure)

No Equipment WOD

EMOM x 24:

1 – High Knees

2 – Air Squats

3 – Double Unders

4 – Rest