CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Mini Cindy (No Measure)

5 rds of Cindy

Gymnastics

Deficit Handstand Push-ups (4 x 5 strict with 3 second negative)

45/25lb plate

Handstand Push-ups (1 max kipping set 3:00 after completion of above)

Metcon (AMRAP – Rounds)

Ring Complex:

Top Ring Support Hold + Strict Dips + Kipping Ring Dips

4 x 0:10 +5 + 10

*Goal is to keep the strict dips unbroken. Kipping dips can be broken up if necessary

Metcon

Metcon (2 Rounds for reps)

B-Fit

1) 15 minutes:

15 T2B/rings

15 DB Overhead Walking Lunges 40/25

15 Calorie Row

5:00 Rest then

2) AMRAP 5

DB Facing Burpees