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)

5 Rounds:

50 Meter Prowler Push 90/50

100 Meter Dumbbell Farmers Carry 50/35

200 Meter Run
Accessory work – DB Hammer Curls 3 x 6

DB French Press 3 x 8

Metcon (Time)

Bootcamp

3 Rounds:

1000m row

50 Wallballs 20/14

100 double unders