CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Power Clean & Jerk (20 minutes to build Heavy)

Metcon

Howe’s your legs? (Time)

3 Rounds:

50 Air Squats

10 Power Clean and Jerks 135/95
Performance – 95/65

Accessory – Tabata Hollow Flutter Kicks

In honor of the mother of the future Dr. Henry Howe & my wife’s favorite PITA!!!!!!

Metcon (AMRAP – Rounds and Reps)

Home No Equipment WOD

20 Minutes:

5 Pike Presses

10 Air Squats

15 Hollow Arch Shoulder Slides

Metcon (4 Rounds for time)

Zoom WOD

On the 5:00 x 4 Rounds:

21 Over-and-Back Object Hops

12 Thrusters /arm

21 Over-and-Back Object Hops

9 Clean and Jerks /arm

21 Over-and-Back Object Hops

6 Devils Press/arm