CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Kettlebell Snatch (4 x 5 across AHAP)

Good Mornings (4 x 8 across )

use between 30-50% back squat depending on feel/movement capacity-competency

KB Alt. Bent Row (4 x 8 across)

Type the details of the weightlifting
super with GM’s

ring pull-ups (4 x 8 across)

superset with 1/2 kneeling landmine rotations 4 x 10

then clamshell side plank 4 x :30 on/:30 off

Metcon

Metcon (Weight)

6-10 seated rope hand over hand sled pulls + low bar push return to starting position @ 250/300/350

Metcon (AMRAP – Rounds and Reps)

B-Fit

1) GM/bent row super

2) 15 minutes:

15 KB Swings 53/35

15 BJ overs 24/20″

15 WB 20/14

15 Toes Thru Rings