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CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Macho Man (15 minutes to build AHAP)

3 Power Cleans + 3 Front Squats + 3 Jerks

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minutes:

3 Rounds of Macho Man 135/95

15 Toes to Bar
Performance – 95/65

At Home – If you have a pair of DB/KB’s you can modify this complex with them & swap T2B for lying leg lifts from the floor as another option!

Metcon (Time)

NO Equipment Home Wod

50 chair dips

100 Air Squats

50 Chair Dips

100 Air Squats

50 Chair dips

Metcon (AMRAP – Reps)

Home Weight Wod – 20 Minutes

3 Rounds:

12 Single Arm Push Press (R)

12 Single Arm Push Press (L)

22 Goblet Lunges Alternating

…then…

50 Jump and Touch

50 Shoulder Taps

50 Bicycles
after you finish the bicycle crunches, start back over at the top with 3 more RDS of the Push Press/Lunge triplet