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