CrossFit Barbending – CrossFit

Warm-up

The Combine (No Measure)

2 sets of each

high knees

butt kicks

skips

lateral skips

karaokes

lateral shuffles

bear crawls

reverse bear crawls

pushup + sprint

pushup + roll + sprint

kneel + sprint(no hands)

Metcon

Metcon (5 Rounds for reps)

5 Rounds

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Bike

AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds
score shuttles only

Accessory – tabata hanging L-sit flutter kicks