CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minutes:

2 x 10m Shuttle Run

2 DB Clusters 50/35

4 x 10m Shuttle Run

4 DB Clusters 50/35

6 x 10m Shuttle Run

etc….
Performance – 35/20 DB

Metcon (Time)

3 Rounds:

30 Deadlifts 185/135

30 Hanging Hip Touches

400m Running Farmer’s Carry with DB 15/10

*Both Partners Run together Switching off as Necessary*
Performance – 135/95 & Jumping Pull-ups

*15 Minute Cap*

Metcon (AMRAP – Rounds and Reps)

10 Minutes:

10 cal Row

5 Pull Ups

10 KBS 53/35

15 Push Ups
Performance Ring Rows/Russian KBS/HR Push-ups

*One person working at a time

Switch after every round*