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

Deadlift (3 @ 65/75/3+ @ 85%)

add if you earned it

Metcon (AMRAP – Rounds and Reps)

10 min:

4 Power Cleans 165/115

5 HSPU

6 T2B

7 burpees
core – 3 rds of 20 MB russian twists & 12 MB sit-ups

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Three rounds of:

Back Squat x 8 reps

Rest 30 seconds

Dumbbell Bench Press x 8 reps

Rest 30 seconds

abmat sit-ups x 20 reps

Rest 30 seconds

B.

Complete as many rounds and reps as possible in 15 minutes of:

20 Russian Kettlebell Swings (heavy)

15 Wall Ball Shots

Run 200 Meters