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

Shoulder Press (20 minutes to build AHAP)

Perform 5 banded pull aparts between sets

Metcon

Metcon (AMRAP – Reps)

10 Minutes:

3 Strict Presses 75/55

100 Meter Shuttle Run

6 Strict Presses 75/55

100 Meter Shuttle Run

9 Strict Presses 75/55

100 Meter Shuttle Run

…
every 10m shuttle run is a rep

*coaches use racks if floor space is needed for shuttles*

Metcon (Time)

StrongmanWod

3 Rounds:

9/6 Calorie Air Bike

9 Chest to Bar Pull-ups

9 DB/KB Shoulder to Overhead 60/45

Rest 5 Minutes Then:

3 Rounds:

300m Run

12 Dual Russian Kettlebell Swings 53/35

8/arm Alternating KB Gorilla Rows 53/35

Metcon (Time)

Home No Weight Wod

4 Rounds:

50 Push-ups

50 Sit-ups

50 4 Count Flutter Kicks

Metcon (AMRAP – Rounds and Reps)

Home Weight Wod

18 Minutes:

9 DB/KB Bilateral Bicep Curls

9 DB/KB Front Squats

9 DB/KB Unilateral Swings R

9 DB/KB Unilateral Swings L