CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

Bootcamp:

5 Rounds:

25 Kettlebell Swings 53/35

200′ Single Arm Farmer’s Carry 53/35

15 Burpees

100′ Walking Lunge

Metcon (AMRAP – Reps)

Team of 3 – 30 Minutes:

60/45 Calorie Row

——-

3 Rounds of

3 Power Cleans 135/95

6 Burpees

9 Air Squats

——-

3 Rope Climbs

60/45 Calorie Row

——-

6 Rounds of

3 Power Cleans 135/95

6 Burpees

9 Air Squats

——-

6 Rope Climbs

60/45 Calorie Row

——-

9 Rounds of

3 Power Cleans (135/95)

6 Burpees

9 Air Squats

——-

9 Rope Climbs

etc….

Metcon (Time)

Home No Equipment WOD

50 situps

50 double­ unders

50 situps

50 lunges

50 situps

50 burpees

50 situps

Metcon (AMRAP – Reps)

Zoom WOD

:45 on/:30 off x 4 RDS:

Goblet Squat 1 1/2

Bilateral isometric Row

Bell Reverse Wood Chopper R

Plyo Push-up

Bell Reverse Wood Chopper L

Contralateral RDL(switch sides each RD)

Frog Jumps