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

Shoulder Press (5 @ 70/3 @ 80/1+ @ 90%)

add if you earned

Metcon (AMRAP – Reps)

5 RDS:

50 sec Bench Press 135/85

10 sec rest

50 sec unilateral DB Thruster 50/30

10 sec rest

50 sec shuttle sprints

10 sec rest

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Complete as many rounds and reps as possible in 15 minutes of:

10 burpees

20 wall-ball shots

B.

Tabata row or Tabata Airdyne for total calories

C.

Spend 10 minutes on stretching/mobility