Announcements

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

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CrossFit Barbending – CrossFit

Warm-up

FBB Olympic Power (No Measure)

1 mile air bike

3 Rounds:

4 tall kneeling KB Press/side

4 tall kneeling KB Push Press/side

12 KB Russian Twist

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

10 Power Cleans 155/105

500/400 Meter Row

10 Push Jerks 155/105
Performance – 115/85

Metcon (AMRAP – Reps)

Home Bodyweight Wod

1 Minute: Jump and Touch

2 Minutes: 20 Narrow Mountain Climbers, 10 Push-ups

3 Minutes: 10 Step Ups, 5 Burpees

4 Minutes: 30 High Knees, 20 Pike Presses, 10 Hollow Arch Shoulder Slides

Metcon (AMRAP – Reps)

Home Bodyweight Wod

1 Minute: Jump and Touch

2 Minutes: 20 Narrow Mountain Climbers, 10 Push-ups

3 Minutes: 10 Step Ups, 5 Burpees

4 Minutes: 30 High Knees, 20 Pike Presses, 10 Hollow Arch Shoulder Slides

Metcon (Time)

Home Weight Wod

10-20-30-40-50:

Single Arm Dumbbell Hang Clean & Jerks (50/35)*

*After each set: 50 Air Squat Hops Over Dumbbell

Switch Hands every 5 reps on the C&J