CrossFit Barbending – CrossFit

Metcon (6 Rounds for weight)

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

16/12 Calorie Air Bike

6 Barbell Strict Presses

*Build in Strict Press Weight*

Metcon (4 Rounds for time)

No Equipment WOD

Every 4 Minutes x 5:

21 Push-ups

15 Chair Dips

9 Pike Presses

Metcon (AMRAP – Rounds and Reps)

Zoom WOD

Emom x 8:

Odd – Front rack 1 1/2 Squats

Even – Bilateral Bent Rows

15 Minutes:

9 Single Dumbbell Strict Presses (Each)

15 Single Dumbbell Weighted Sit-ups

21 Single Dumbbell Bent Over Rows (Each)

1 Minute Wall Sit