CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

200 Single Unders

3 rounds:

10 PVC Passthroughs

10 PVC Around The Worlds

3 rounds:

30 sec Pec Stretch Right

30 sec Pec Stretch Left

30 sec Downward Facing Dog

30 sec Upward Facing Dog

Weightlifting

Shoulder Press (AMRAP at 75% T1RM)

5 reps at 50% T1RM

3 reps at 60% T1RM

1 rep at 70% T1RM

AMRAP at 75% T1RM

Metcon

Metcon (Time)

30-20-10

DB Snatch 50/35

15-10-5

Strict Handstand Push-ups
Perf. – 40/25 & Pike Press or HSPU negatives

Finisher – Tabata Hollow Rocks