CrossFit Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Long Jump (4 x 3)
Weightlifting
DB Contralateral RDL (10,8,8,6 ascending)
Supinated Bent Over Row (10,8,8,6 ascending)
super with RDL
Unilateral Band Pulldown (10,8,8,6 ascending)
super with KB wood chop 4 x 10
then 4 x :30 on/:30 off ice cream makers(scale to hollow rocks)
Metcon
Zig-Zag Sprint (Time)
4 x 5 yard diagonal change of direction sprints + a 20 yard in-line sprint
*perform 5-10 efforts and score fastest only*
Metcon (Distance)
B-Fit
1) banded pulldowns
2) 1 min max distance row x 8 rounds. Rest as needed between efforts.