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

weighted pull-up (5 @ 60/705+ @ 80%)

add if you exceeded 5 last mo

weighted push-up (see above)

Metcon (Time)

60 cal row

10 clean & jerk 135/95

40 cal row

10 clean & jerk

20 cal row

10 clean & jerk

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Every minute, on the minute, for 15 minutes:

Minute 1 – 40 seconds of Jump Rope Technique Work

Minute 2 – 6-8 Strict Pull-Ups or Assisted Pull-Ups

Minute 3 – 3-4 Wall Climbs

B.

Four sets for max reps against a 3-minute running clock of:

Run 100 Meters then max reps of –

10 Toes to Bar/v-ups

10 Kettlebell Swings

Rest 1 minutes between sets.