CrossFit Barbending – CrossFit

Warm-up

FBB Raise the Roof (No Measure)

3 Rounds:

6 KB bottoms up 1/2 kneeling press/side

:15 TRX/RR isometric hold/side

palloff press x 8 side

5 ninja get up to tuck jump

Gymnastics

Handstand Walk (15 minutes to work on walk or skills and drills)

Metcon

Metcon (Time)

3 Rounds:

Run 200m

20m MIxed KB OH/suitcase carry R(bottom arm heavier than top arm)

4 wall walks

run 200m

20m Mixed Carry L

Run 200m

4 TGU’s