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

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats
if you have access to a pull-up bar or playground, get after it!

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Performance

Metcon (Time)

Home No Weight Wod

3 Rounds:

9 Plank to Push-up

1:00 Side Plank L

1:00 Side Plank R

15 Hollow Rocks

1:00 Side Plank L

1:00 Side Plank R

21 V-Ups
rest where needed – score it total work + rest time

Metcon (AMRAP – Rounds and Reps)

Home Weight WOD – 10 Minutes:

2-4-6-8-10 etc…..

Leg Lifts

*After every round complete 12 DB/KB Unilateral OH Lunges
*switch OH arm every RD*