CrossFit Barbending – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon (No Measure)
5 rounds of:
1 minute of dumbbell deadlifts
1 minute of push-ups
*go AHAP*
finisher – 100 GHD sit-ups
Metcon (No Measure)
B-Fit
With a partner complete the following:
21…15…9 of:
DB Snatch 60/40
Burpee Bar Touch
Toes to Bar
For Time
-Partner 1 completes the round of 21’s while partner 2 rests. Then partner 2 completes the round of 21’s while partner 1 rests. When partner 2 is done the round of 21’s, partner 1 will complete the round of 15’s and so on… Until partner 2 finishes the round of 9’s.