CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Bootcamp

Metcon (Time)

Teams of 3 – (30 Minute Cap):

50/35 Calorie Air Bike

75 Power Snatches 75/55

75 Thrusters 75/55

50/35 Calorie Air Bike

60 Power Snatches 95/65

60 Thrusters 95/65

50/35 Calorie Air Bike

45 Power Snatches 115/85

45 Thrusters 115/85

50/35 Calorie Air Bike

30 Power Snatches 135/95

30 Thrusters 135/95

50/35 Calorie Air Bike

15 Power Snatches 155/105

15 Thrusters 155/105

Metcon (No Measure)

Home No Equipment WOD

3 Rounds of :30 on/:30 off

Bear Crawl to Single Leg Jump/side

T Push-up Alternating

High Knee to Forward Lunge/side

3 Way Plank to Push-up(pike/frog/push-up)

Skater Jumps

Rest :60

Metcon (Time)

Home Zoom WOD

50 Burpees

50 DB Reverse Lunges

50 Alt. DB Snatch + Push Press

50 Jump Lunges

50 Burpees