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

2k Row (Time)

Max Effort 2k Row
settle in at an aggressive pace & hold on for dear life – this should only look BASIC on paper….SELL OUT!!

Metcon (AMRAP – Rounds and Reps)

StrongmanWod

20 minutes:

5 Stone 2 shoulder AHAP

50′ Yoke walk @ 2.5x BW