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 (AMRAP – Rounds and Reps)

20 Minutes:

50 Wallballs 20/14

40/30 Calorie Row

30 Toes to Bar

20 Dumbbell/Kettlebell Snatches 70/50
Performance – WB 14/10, Knees 2 Elbows, 50/35

RX+ – 10 Bar Muscle-ups in place of TTB

Accessory – Tabata side planks

Metcon (2 Rounds for reps)

Home Weight WOD

AMRAP 6:

2 Single Dumbbell Reverse Lunges

20 Double Unders / 30 Single Unders

4 Single Dumbbell Reverse Lunges

20 Double Unders / 30 Single Unders

6 Single Dumbbell Reverse Lunges

20 Double Unders / 30 Single Unders

Continue to add (2) reverse lunges per round

Rest 2:00

AMRAP 6:

2 Single Dumbbell Power Snatches

20 Double Unders / 30 Single Unders

4 Single Dumbbell Power Snatches

20 Double Unders / 30 Single Unders

6 Single Dumbbell Power Snatches

20 Double Unders / 30 Single Unders

Continue to add (2) power snatches per round

Metcon (Time)

Home No Weight Workout – Arching “Angie”

100 Hollow Arch Shoulder Slides

100 Push-ups

100 Sit-ups

100 Air Squats

*No Partitioning*