CrossFit Barbending – CrossFit

Warm-up

FBB Shoulder Girdle Grind (No Measure)

2 Rounds:

10m quadruped crawl fwd

10m quadruped crawl bkwd

6 lateral box step downs/side @ 40X1

8 TRX Push-ups

10 Scap Pull-ups

Gymnastics

Handstand Walk (12 minutes to establish a max effort)

work with a coach on skills and drills

Metcon (AMRAP – Rounds)

20 Min EMOM:

1 – 2 wall walks

2 – 1 legless rope climb

3 – 6 strict Ring Dips(RX+ muscle up + 6 strict dips)

4 – 60′ Farmers Carry AHAP unbroken