CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

15/12 Calorie Air Bike or 21/15 Calorie Row

30 Russian Kettlebell Swings 70/53

60 Double Unders
Performance – 53/35 & 90 Singles

Yoke Total (Total Weight)

yoke walk 50 ft (1 Rep Max)
Overhead Yoke carry (1 Rep Max)
Zercher Yoke carry (1 Rep Max)
overhead, zercher, & traditional carries * 50ft with no drops. Build to 1 RM for each & add totals of best efforts.
StrongmanWod

Metcon (AMRAP – Rounds)

Home No Equipment WOD

15 Minutes:

15 Step-ups Right

:30 Side Plank Right

15 Step-ups Left

:30 Side Plank Left

Metcon (Time)

Home Zoom WOD

“DB Elizabeth”:

42-30-18 DB Alternating Power Cleans

21-15-9 Chair Dips
Accessory: 3 Rounds

20 DB Russian Twists

40 Sit-ups