CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

5 Rounds:

21/15 Calorie Row

2 Rounds of “Strict Cindy”

Metcon (Time)

StrongmanWod

5 Rounds:

4 Stone To Shoulder @ 3/4 BW

8 Bench Press @ BW

12 American Kettlebell Swings 70/53

Metcon (No Measure)

Home No Equipment WOD

5 RDS:

20 Broad Jumps

30 Mountain Climbers

:40 Hollow Rocks

Metcon (Time)

Home Weight Workout

3 Rounds:

40 Single Arm Bell Squat Snatch(switch Every 5 reps)

40 Single Arm Bell Thrusters(switch every 5)

80 Dubs or 40 Bell Hop Overs