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CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Lead Foot (3 Rounds for reps)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Toes to Bar

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups
PERFORMANCE – PULL-UPS RDS 2 & 3

Accessory – 100 hollow rocks

Metcon (Time)

No Equipment Home WOD

3 Rounds:

800m Run

30 Broomstick/PVC/Vacuum Arm Overhead Squats with a 3 Second Pause in the bottom
Use whatever you have; a resistance band, bungee cord, jump rope etc…..

Focus on positioning & quality of movement

Three-Peat (3 Rounds for time)

With a running clock

A. On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Hang Dumbbell Snatches

B. On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Single Arm Power Cleans

C. On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Singe Arm Dumbbell Thrusters

Dumbbell – 50/35

*On all dumbbell movements, alternate hands every 5 repetitions.*
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