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 (AMRAP – Rounds and Reps)
12 minutes:
10 DB Squat Snatches Alternating 50/30
50 DU
core – 100 GHDSU
Metcon (AMRAP – Rounds and Reps)
B-Fit
In teams of two, alternating after every completed set, complete as many rounds and reps as possible in 30 minutes of:
20 Kettlebell Swings (24/16 kg)
15 Push-Ups
10 Pull-Ups