CrossFit Barbending – CrossFit
(No Measure)
3 RDS of:
10m high knees
10m buttkicks
10m side shuffle R
10m side shuffle L
10m Hi Kicks
then 20 PVC pass thrus & PVC trun outs by :30 per side
Snatch (3 @ 65/75/85%)
add if you didnt miss
Power Clean (3 @ 65/75/85%)
see above
Front Squat (3 @ 65/75/3+ @ 85%)
add if you earned it
Metcon (AMRAP – Reps)
B-Fit
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Roll to Candlestick x 10 reps
Station 2 – 30 seconds Handfstand Hold
Station 3 – 60 seconds of Hollow Body Hold
Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups
B.
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Jump or Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of v-ups
Rest 60 seconds