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 (AMRAP – Rounds and Reps)

15 Minutes:

30/21 Calorie Row or 21/15 calorie bike

100′ Dumbbell Farmers Carry

15 DB/KB Power Cleans 50/35

100′ Dumbbell Farmers Carry
cones set to 10′ increments – every cone covered = a rep

Accessory work – DB Hammer Curls 3 x 10

DB French Press 3 x 10