CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (4 Rounds for reps)

0:00 – 10:00

AMRAP 10

10 Plate Deadlifts

10 Air Squats

15/9 Cal Machine

12:00 – 22:00

AMRAP 10

10 Push-Ups

5/5 Plate Reverse Lunges

10 Hollow Rocks

24:00 – 32:00

AMRAP 8

30 Dubs

10 Plate Squats

20 Mountain Climbers

34:00 – 40:00

AMRAP 6

10/7 Calorie Machine

12 Burpees
vary cardio choices

Metcon (AMRAP – Rounds and Reps)

StrongmanWod

20 Min:

5 Bench Press @ BW

5 DB Rows Per Arm @ 1/2 BW
Accessory work:

DB Zottman curls 3 x 10

DB French Press 3 x 12-15