CrossFit Barbending – CrossFit

Warm-up

The Combine (No Measure)

2 sets of each

high knees

butt kicks

skips

lateral skips

karaokes

lateral shuffles

bear crawls

reverse bear crawls

pushup + sprint

pushup + roll + sprint

kneel + sprint(no hands)

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minutes:

Run 400 meters

15 L pull-ups

15 hyperextensions

Metcon (AMRAP – Rounds)

StrongmanWod

EMOM x 30

1 – 50ft Farmers Carry heavy AF

2 – 50ft Keg Carry heavy AF

3 – 50ft Yoke Carry heavy AF

*all carries should be performed unbroken*