Announcements

DAILY ZOOM CLASSES 7 AM / 4:30 PM / 7 PM

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CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Paused Overhead Squat (15 minutes to build AHAP)

3 second hold in the hole

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

15 Overhead Squats 95/65

30 Double Unders

15 Deadlifts 95/65

30 Double Unders
Performance – 75/55 & 45 Singles

Accessory – Tabata Weighted Hollow flutter kicks

Metcon (Time)

No Equipment Home Wod

5 Rounds:

50 Walking Lunges

15 Pike Presses

Metcon (AMRAP – Rounds and Reps)

20 Minutes:

15-12-9-6-3 reps:

DB/KB Push Press

Hadouken (R)

Hadouken (L)

Forearm Plank Leg Raises/side
after you complete the 3 rep RD, start over at the top with 15 reps per movement until the 20 minutes have expired.