CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

Bootcamp

1000m Row

50 DB Box Step Overs 50/35 @ 24/20″

1000m Row

50 Russian Kettlebell Swings 53/35

1 mile Run

Metcon (AMRAP – Reps)

Teams of 3 – (30 Minute Cap):

90 Deadlifts 155/105

50/35 Calorie Air Bike

60 Hang Power Cleans 155/105

50/35 Calorie Air Bike

30 Push Jerks 155/105

50/35 Calorie Air Bike

100 Burpees

30 Push Jerks 135/95

50/35 Calorie Row

60 Hang Power Cleans 135/95

50/35 Calorie Row

90 Deadlifts 135/95

50/35 Calorie Row
Performance – 115/85 & 95/65

Metcon (Time)

Home Weight WOD

25 Burpee Buy-in then:

5 Rounds:

15 Bell Gorilla Rows/Arm

15 Close Grip Push-ups on the Bell

25 Burpee Cash Out

Metcon (Time)

Home No Equipment Workout

50 BW Man Makers:

-Push-ups + Shoulder Tap R

-Push-up + Shoulder Tap L

-Push-up + Tuck Jump