CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

10 Rounds:

4 Strict Pull-ups

8 Push-ups

12/8 Calorie Row or 9/6 Calorie Air Bike
RX+ with a vest

Accessory – KB Gorilla Row 4 x 8 @ 30X0

Metcon (Time)

StrongmanWod

Run 400m with a vest

14 DB Power Cleans 50/35

12 DB Power Cleans 60/45

10 DB Power Cleans 70/50

Run 400m with a vest

14 Alt. DB Power Snatch 50/35

12 Alt. DB Power Snatch 60/45

10 Alt. DB Power Snatch 70/50

Run 400m with a vest
*Remove vest after each run* – no vest then carry a 20/14 Med Ball

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Home No Equipment Workout

No Pull-ups/bar scale to 8 Gorilla Rows/side or 12 Arch Shoulder Slides

Metcon (No Measure)

Home Zoom WOD

5 Giant Sets:

8 Single Dumbbell Z-Press/side

12 Pausing Weighted Glute Bridges(5 Seconds)

16 Weighted Sit-ups

20 Contralateral Romanian Deadlifts (10 Each Leg)

Rest 1 Minute Between Rounds