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 (Time)

500 – 400 – 300 – 200 – 100

Meter Row

50 – 40 – 30 – 20 – 10

AbMat Sit-ups

100′ Walking Lunge After Each Round 50/35

Metcon (AMRAP – Rounds and Reps)

“Strongman Nate”

20 Minutes:

2 Power Clean & Jerk @ BW

4 Handstand Pushups

8 Russian Kettlebell Swings 88/62