CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Handstand Walk (12 minutes to establish max distance)

work with a coach on scales/progressions

Metcon

Metcon (No Measure)

Row for 10 minutes – every 2:30 hold a banded plank for :30

Air bike for 10 minutes – every 2:30 perform 5 broad jumps & 15 sit-ups

Run 200m repeats for 10 minutes – perform 2 wall walks & 10 GHD hip extensions after each lap