Announcements

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

JOIN US FOR LIVE VIRTUAL GROUP CLASSES JUST LIKE AT THE GYM WITH LIVE COACHES ! EMAIL SENT WITH LINKS !
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CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (3 Rounds for reps)

3 Rounds:

1:00 Wallballs 20/14

1:00 Single Dumbbell Snatches 50/35

1:00 Box Jumps 24/20″

1:00 Single Dumbbell Clean & Jerks 50/35

1:00 Calorie Air Bike/Row

1:00 Rest
Accessory – DB Unilateral RDL’s 3 x 10/side

Metcon (Time)

No Equipment Home Wod

4 Rounds:

25 Lunges

50 squats

*50 Double Unders/Double taps after each RD*

Metcon (AMRAP – Rounds and Reps)

Home Weight Workout – 20 Minutes:

12 Hadoukens (R)

18 Push-Ups

12 Hadoukens (L)

18 DB/KB Push Press

12 Tuck Jumps