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 (No Measure)

0:00 – 8:00 – AMRAP

10 Superman’s

15 Russian KB Swing

20 KB Glute Bridge

25 KB Deadlifts

10:00 – 31:00

EMOM 21

1: 12 KB Sumo Deadlift High Pull

AMRAP Shoulder Taps

2: 12 American KB Swings

AMRAP Mountain Climbers

3: 6/6 Suitcase Deadlifts (Each Side)

AMRAP KB Toe Taps

33:00 – 40:00

AMRAP 7

10 Burpees

20 Jumping Lunges
sweat sesh AF – if you can count your reps you arent going hard enough – have some damn fun!