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)