Announcements

June 23 PUNK ROPE DOUBLE UNDER SEMINAR 9 am – 11:30 am
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CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Warm-up (No Measure)

NINJA JUMP + TUCK JUMP

4 X 4

Weightlifting

KB Front Rack Step-ups (12/10/8/6 REPS PER SIDE ASCENDING)

Dips (12/10/8/6 ASCENDING)

ADD LOAD AS NECESSARY

SUPER WITH STEP-UPS

Push Press (12-65,10-70,8-75,6-80%)

SUPER WITH DB WOOD CHOP 4 X 8

THEN L-SIT 4 X :30 ON/OFF

Metcon

Metcon (AMRAP – Rounds and Reps)

B-FIT

1) PUSH PRESS

2) 15 MINUTES:

5 PUSH-UPS

10 KB SWINGS 62/44

15 AIR SQUATS