CrossFit Barbending – CrossFit

 

Warm-up

Open mobility (No Measure)

10 min of coaches choice

depth jump (4 x 5 across)

drop from top of 20″ box & rebound to desired height

Weightlifting

KB Front Squat (4 x 8 across @ 31X1)

DB Alternate Bench Press (4 x 8/side across @ 20X0)

Type the details of the weightlifting
super w/FS

Handstand Push-ups (4 x 8 strict)

super w/MB toss 4 x 10 then

banded hip thrust 4 x :30 on/:30 off

Metcon

Metcon (Weight)

6-10 TRX lateral sled drags @ 275/325/375

Metcon (Time)

B-Fit

1) squat/bench super

2) 10 Rounds:

3 pull-ups

6 HR push-ups

9 WB 20/14