CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 DB Z-Press

10 Plank Jacks

10 Box Step Downs(5/side)

3 rounds:

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

30 sec Pike Stretch

30 sec Straddle Stretch

Weightlifting

Shoulder Press (5 reps at 60% T1RM)

5 reps at 40% T1RM

5 reps at 50% T1RM

5 reps at 60% T1RM

Metcon

Metcon (AMRAP – Reps)

10 minutes:

2 Dumbbell Power Snatch 50/35

2 Burpee Box Jump Overs 24/20″

4 Dumbbell Power Snatch 50/35

4 Burpee Box Jump Overs 24/20″

6 Dumbbell Power Snatch 50/35

6 Burpee Box Jump Overs 24/20″

… continue pattern until time is up.
Perf. – 40/25

RX+ – 60/45

Finisher – 21-15-9

Alternating V-ups

Prisoner Superman Pulses