CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Max Height Box Jump (Distance)

Max Height Box Jump
4 X 4

Weightlifting

Overhead Squat (12-65/10-70/8-75/6-80%)

Ring Archer Push-ups (12/10/8/6 REPS )

ADD A VEST IF DESIRED

SUPER WITH OHS

KB Z-Press (12/10/8/6 REPS ALTERNATING & ASCENDING)

SUPER WITH BANDED 1/2 KNEELING REVERSE WOOD CHOPPER 4 X 8

THEN HANDSTAND HOLD NOSE & TOES ON WALL 4 X :30 ON/OFF

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

5k Row (Time)

Max Effort 5k Row
B-FIT

DO Z-PRESS FIRST