CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Handstand Push-ups (Choose one of the following:)

A. 3 sets of 18 unbroken kipping HSPU

B. 4 sets of 15 unbroken Kipping HSPU

C. 5 sets of 12 unbroken kipping HSPU

D. 6 sets of 9 unbroken kipping HSPU

Rest 1 minute between sets

Metcon

Freedom Sauce (Calories)

AMRAP 3:

21 Overhead Squats (95/65#)

21 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

18 Overhead Squats 115/80

18 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

15 Overhead Squats 135/95

15 Over-the-Erg Burpees

Max Calorie Row

Rest 3:00

AMRAP 3:

12 Overhead Squats 155/105

12 Over-the-Erg Burpees

Max Calorie Row

Metcon (5 Rounds for weight)

B-Fit

5 rounds of the DB complex AHAP.

5 deadlifts

5 hang squat cleans

5 jerks

5 squats

Rest as needed between attempts.

CORE: 5 rounds

30 second plank

10 toes to rings–strict preferable