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

Metcon

Metcon (AMRAP – Reps)

5 rounds:

2 minutes of ring muscle-ups

3 minutes of rest
if you don’t have em, work with a coach on progressions for 20 minutes

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups