CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Box Jumps (4 x 5 @ AHAP)

jump up – step down

Weightlifting

reverse lunge (4 x 10/leg @ 50% front squat)

Ring Dips (4 x 10 across)

add a vest if desired – superset w/lunge

KB Alt. Press (4 x 10/side across)

superset w/DB wood chopper

then 4 X:30 on/:30 off plank

Metcon

Metcon (Time)

B-Fit

1) KB press from above

2) 5 rounds

20 hollow rocks

16 dips (fixed or rings).

12 alternating DB snatch (heavy)