CF Barbending – CrossFit


Warm-up (No Measure)

20 Calorie Machine

3 rounds:

20 sec Side Lunge Stretch Right

20 sec Side Lunge Stretch Left

20 sec Spiderman Lunge Right

20 sec Spiderman Lunge Left

2 rounds:

10 PVC Passthroughs

10 PVC Front Squats

10 Front-to-back Leg Swings /leg

10 Side-to-side Leg Swings /leg


Front Squat (20 minutes to find 1 RM)

example ramp up: 5-5-3-2-1-1-1 & so on


Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here

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