CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (No Measure)

Every :90 x 10

1) pistol R

2) kick directly to HS(wall support)

3) 2 lateral steps R & L

4) repeat above with pistol L

Metcon (No Measure)

Single leg TTB R

Single leg TTB L

TTB to 3 sec L-sit hold

*all strict*

5-4-3-2-1 unbroken sets resting :30-:90 between each
Accessory Work –

30 TRX HSPU

30 Unilateral TRX rows/side

Metcon (Time)

B-Fit

With a partner, complete the following:

250 Wall Balls (partner holds hi plank)

125cal Row (partner holds goblet style)

75 KB SDHP Heavy AF(partner hangs from pull up Bar)