CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Alli-sonned (5 Rounds for reps)

5 Rounds – AMRAP 3:

6 Deadlifts 185/125

9 Push-ups

12 Sit-ups

*Rest 1:00 between rounds
Performance – 155/105

Accessory – DB unilateral hip bridge 3 x 12/side

In Honor of Her Honorable Judge Judy-ness…….& she’s Coach Brian’s sister!

Metcon (Time)

No Equipment WOD

100 Jump Lunges

100 Back Scales

100 Pistol Squats

Metcon (AMRAP – Reps)

Zoom WOD:

EOMOM x 6:

Odd – Max RDL @ 32X0

Even – Max Floor Press(switch arms 1/2 way)

Tabata:

Hollow Flutter Kicks

Weighted Glute Bridges

V-ups

Metcon (AMRAP – Reps)

Zoom WOD:

EOMOM x 6:

Odd – Max RDL @ 32X0

Even – Max Floor Press(switch arms 1/2 way)

Tabata:

Hollow Flutter Kicks

Weighted Glute Bridges

V-ups