CrossFit Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Gymnastics
Muscle-ups (4 x 5)
giant set with 5 paused incline horizontal pull-ups & :20 hold in hollow & arch
Weighted Pull-ups (3 @ 60,65,75,2 x 3 @ 85%)
finisher – 4 ME chin holds
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Metcon (Time)
B-Fit
Teams of 2 complete:
800m Team Run
20 Alternating Burpees
30 Alternating Box Jumps
40 Alternating Sledge Strikes
50 Alternating Sit Ups
800m Team Run
each member completes all reps; they are not split