CrossFit Barbending – CrossFit

(No Measure)

3 RDS –

10 m hi knees

10m butt kicks

10 air squats

then 2 RDS –

10 side to side lunge

:10 Samson stretch R & L

10 PVC pass thrus

10 PVC turnouts

Snatch (5 @ 70/3 @ 80/1 @ 90%)

add 5 if you earned it

Power Clean (see above)

Front Squat (5 @ 70/3 @ 80/1+ @ 90%)

add if you earned it – core – tabata hollow hold & hollow arch with PVC

Metcon (No Measure)

B-Fit

Deck of Cards – Perform the movement correlating to the suit. Picture cards are worth 10 reps.

Hearts – jump lunges

Diamonds – push-ups

Clubs – abmat sit-ups

Spades – Du/singles

Jokers – 400m run