CrossFit Barbending – CrossFit

Warm-up

FBB upper body Prep (No Measure)

3 Rounds:

8 1/2 kneeling KB press/side

12 scap push-ups

12 side plank rotations/side
add 8 scap pull-ups/RD

Metcon

Metcon (Time)

Buy-In: 50/35 Calorie Air Bike

21-15-9

Shoulder to Overhead 135/95

Pull-ups

Cash-Out: 50/35 Calorie Air Bike
Performance – 105/70

Accessory – Accumulate 100 Band pull-aparts

Metcon (Time)

Home No Equipment WOD

4 Rounds:

400m Run

21 Air Squats

12 Burpee Tuck Jumps

Metcon (Time)

Home Zoom WOD

50 Jump Lunge Buy-in then….

10-9-8-7-6-5-4-3-2-1:

Goblet Dumbbell Thrusters

Burpees

Then 50 Jump Lunge Cash out