CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds)

EMOM x 10:

3 kips swings + 2 hips to rings/bar + 1 MU

Metcon (No Measure)

EMOM x 20

alternate RDS with a partner on HS walk drills

1) wheel barrel

2) inverted pike/L

3) complete inversion with calf spot
Accessory Work –

50 TRX diamond atomic pushups

50 TRX bicep curls

Metcon (Time)

B-Fit

In groups of 3:

2 Rounds:

100 cal air bike

50′ stone/keg carry x 30