CrossFit Barbending – CrossFit

(No Measure)

2 RDS

:30 hip flexor stretch R/L

:30 pigeon stretch R/L

3 RDS

10m hi knee

10m butt kick

10m hi kicks

10m rev walking lunge

then PVC pass thrus & turn outs

Snatch (3 @ 65/75/85% + 5)

Power Clean (see above)

Front Squat (3 @ 65/75, 3+ @ 85%)

core – 50 GHDSU & 50 hypers

Metcon (AMRAP – Reps)

B-Fit

A.

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Kettlebell Overhead Squat x 8-10 reps per arm

Station 2 – Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – Reverse Snow Angels x 15-20 reps

B.

For max reps/cals:

2 minutes of Rowing for Calories

Rest 60 seconds

2 minutes of Box Jump or Step-Overs

Rest 60 seconds

2 minutes of Dumbbell Thrusters

Rest 60 seconds

2 minutes of Rowing for Calories