CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Mini Cindy (No Measure)

5 rds of Cindy

Metcon

Metcon (AMRAP – Rounds)

complete 5x resting as needed:

1 strict Pull-up + 1/2 turn reverse strict Pull-up + 1/2 turn + pull-up to pullover + bar Muscle-up + forward roll to chin-up support

Metcon (Time)

100 ring push-ups

Metcon (AMRAP – Rounds and Reps)

B-Fit

1) DB Shoulder Press 3×12

Tuck Crunches 3×20

2) 17 minutes:

7 DB Power Snatches

7 OH Squats

35 Double Unders/70 singles