CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Deficit Handstand Push-ups (3 x max + max reps kipping)

record strict reps only – 45/25

weighted dips (find 1RM ring dip for the day)

Type the details of the gymnastics

Ring Dips (3 x 8 with 3 sec pause at bottom)

Core – tabata T2B + 50 weighted hip extensions

Metcon

Metcon (Time)

B-Fit

Teams of 2 complete:

400m Med Ball Carry

25 Synchronized Med Ball Lunges

40 Burpees

25 Synchronized Med Ball Lunges

400m Med Ball Carry