CrossFit Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Banded Squat Jump (4 x 5 across)
Weightlifting
KB Front Squat (4 x 8 across @ 30X0)
DB Alternate Bench Press (4 x 8/side @ 20X0)
Type the details of the weightlifting
follow immediately with 5 plyometric pushups
super w/FS
Handstand Push-ups (4 x 8 strict)
super w/russian twist 4 x 10 then
superman swimmers 4 x :30 on/:30 off
Metcon
Metcon (Weight)
Conditioning
6-10 TRX prowler lateral sled drags @ 300/350/400
Metcon (Time)
B-Fit
1) squat/bench super
2) 3 Rounds:
15 KB SDHP 70/53
15 Toes Thru Rings