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

Metcon

Metcon (Time)

3 Rounds:

10 Burpee Bar Touch

15 Pull Ups

20 Jumping Lunges

25 Push Ups

500/400m Row
If You have a rower & a pull-up bar, have at it!

Metcon (Time)

StrongmanWod

12 Strict Handstand Push-ups

12 Stone 2 Shoulder 145/95

30/24 Calorie Air Bike

9 Strict Handstand Push-ups

9 Stone 2 Shoulder 160/115

30/24 Calorie Air Bike

6 Strict Handstand Push-ups

6 Stone 2 Shoulder 175/130

Metcon (Time)

No Equipment Home Wod

4 Rounds:

Run 400m

50 Air Squats

Metcon (AMRAP – Reps)

Home Weight Workout

2 Rounds:

30 seconds: Side Plank (R)

30 seconds: SidePlank (L)

3 minutes: 11 Single Arm Push Press (R)

11 Single Arm Push Press (L)

22 Butterfly Sit-Ups

30 seconds: Plank Hold

30 seconds: Rest