CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
add 10 PVC pass thru’s and 10 band pull aparts to each RD

Metcon

Elefonte (Time)

30 T2B

20 C2B Pull-ups

10 Bar MU

rest 5 min then

10 strict HSPU

20 HSPU

30 Ring push-ups
In honor of Paul, aka Jason Sudekis doppleganger

athletes work with a coach on kip swing practice and control if you don’t have the majority of these skills. This is a potent dose of gymnastics and should be scaled appropriately.