CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Cluster + Push Press + Push Jerk + Split Jerk (7 x 1 ascending AHAP)

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Functional Bodybuilding

1) Half kneeling Atlernating KB Press 3 x 8/side

2) DB Floor Press 3 x 12-15

Gymnastics

Metcon (Time)

15-12-9 strict HSPU

rest 2 min between sets
10 min cap

Metcon

Metcon (AMRAP – Rounds and Reps)

B-Fit

20 minutes:

20 calorie row

20 hand release push-ups