CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Kettlebell Snatch (4 x 5/arm @ AHAP)

Deadlift (4 x 10 @ 70%)

DB 3-pt. row (4 x 10 across)

superset w/deads

Pull-ups (4 x 10)

superset with banded rotations 4 x 10(odd sets R/even sets L)

then 4 x :30 on/:30 off renegade row

Metcon

Metcon (No Measure)

Conditioning

6-10 prowler pushes @ 200/250/300 conga line style alternating between hi & low

Metcon (AMRAP – Reps)

B-Fit

1) dead/row superset above

2) 4 rounds

2 min max cal row

1 min rest

1 min max jump squats

2 min rest