CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

The Stoev’s (2 Rounds for reps)

AMRAP 5:

21-15-9:

Overhead Squats 95/65

Toes to Bar

Rest 5 Minutes

AMRAP 5:

15-12-9

Thrusters 95/65

Chest to Bar Pull-ups
Performance – 75/55 & 12-9-6 strict Pull-ups

Accessory – Tabata side plank + banded row

Metcon (Time)

Home No Equipment WOD

10 Rounds:

10 Pike Presses

20 Reverse Lunges

Metcon (AMRAP – Reps)

Home Zoom WOD

“Tabata Something Other”

Strict Pull-ups or Gorilla Row

Sit-ups

Push-ups

Air Squats
Accessory – One max set of Bulgarian Split Squats/side