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 (Time)
7 RDS
95/65 power cleans, 7 reps
95/65 thrusters, 7 reps
7 bar-facing burpees
Metcon (AMRAP – Rounds and Reps)
B-Fit
30 min AMRAP of:
30 KB Swings 53/35
30 Push Ups
30 Butterfly Sit Ups
30 Russian Twists 20/14
(Every 5 min 200m Run)