CrossFit Barbending – Boot Camp
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 (AMRAP – Rounds and Reps)
12 min:
20 BJ 24/20″
10 HSPU
Metcon (Weight)
Strongman WOD
EMOM x 30 minutes
1 power clean
1 squat clean
1 squat clean/thruster
Each minute you will do this entire complex without letting go of the bar. Choose a weight that will be a struggle but will be doable for 30 minutes.