CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Gymnastics

Weighted Pull-ups (15 minutes to build to a heavy single)

Performance –

10 Minutes Max Calorie Bike/Row*

*Every 2 minutes, starting at the 0:00, 5 Strict Pull-ups/progressions

Metcon

Metcon (Time)

4 Rounds:

10 Strict Pull-ups

200 Meter Run

30 AbMat Sit-ups

200 Meter Plate Run 45/25
Performance – 15 Ring Rows

Metcon (Time)

BootCamp

50-40-30-20-10

Abmat Sit-ups

Double Unders

*10 10m Shuttle Sprints after each RD*