CrossFit Barbending – CrossFit

Warm-up

FBB Core 2 Extremity (No Measure)

2 Rounds:

3 TGU L

5 Unilateral KB Press R

3 TGU R

5 Unilateral KB Press L

5m lateral plank walk

6 Cross Body Cone Touch/side

Metcon

Metcon (Time)

3 Rounds:

30 pistols

5 Bar MU
15 minute cap – work with a coach on pistol progressions

Metcon (AMRAP – Rounds)

Every 6 minutes x 3:

15 cal row/12 cal bike

10 strict TTB

50′ walking lunge

10 plyo push-ups

20 alt. step-ups 24/20″

15 cal row/12 cal bike
if you start on the rower, finish on the bike & vice versa