CrossFit Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Weightlifting
Clean High Pull (4 x 4 @ 70-75% clean)
Type the details of the weightlifting
Landmine contralateral RDL (12/10/8/6 reps/side ascending)
Type the details of the weightlifting
horizontal pull-up (12/10/8/6)
super w RDL
add load/elevate feet
banded alt. lat pulldowns (12/10/8/6 side ascending)
Type the details of the weightlifting
upscale to 2-3 legless rope climbs/set
super with KB windshield wipers 4 x 8
then banded hip thrusts 4 x :30 on/off
Metcon
Metcon (AMRAP – Reps)
B-Fit
1) hor pull-ups
2) 2 rounds in a 5 min window:
400m run
25 Russian KBS 53/35
AMRAP burpees with the balance of the clock.
3 min rest between rounds.
Metcon (No Measure)
Conditioning
10-15 hill sprints