CrossFit Barbending – CrossFit

Warm-up

FBB Raise the Roof (No Measure)

3 Rounds:

6 KB bottoms up 1/2 kneeling press/side

:15 TRX/RR isometric hold/side

palloff press x 8 side

5 ninja get up to tuck jump

Gymnastics

Handstand Walk (15 minutes for max distance)

work with a coach on drills

Metcon

Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Wallballs 20/14

1 Minute Push Presses 95/65

1 Minute Calorie Bike/row

1 Minute Rest
Accessory work – 100 abmat sit-ups or 60 GHD’s