CrossFit Barbending – CrossFit

Warm-up

Power Prep (No Measure)

3 rounds

1) 10 DB reverse flys

2) 5 unilateral Romanian DB deadlifts + 5 single arm hang muscle snatches per side

3) 5 single leg drop jumps/side
Followed by PVC mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes:

20 Wallballs 20/14

20 Hang Power Snatches 95/65

20 Box Jumps 24/20″

20 Front Squats 95/65

20/15 Calorie Row
Performance – 14/10 & 75/55

Accessory – Tabata OH Weighted Straight Leg Sit-ups 25/15

Metcon (Time)

Home No Equipment Workout

50-40-30-20-10:

Step-ups

Cossack Squats

Metcon (AMRAP – Rounds and Reps)

Home Zoom WOD

18 Minutes:

10 Leg Raises

20 Dumbbell Power Cleans

30 Floor Press
Partition as needed