CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

weighted push-up (8-15 reps EMOM x 8)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

20 Box Jumps 24/20″

40 Air Squats

20 DB/KB Plank Rows 50’s/35’s
Perf. – 30/20

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD

15 Minutes:

10 push-ups

15 sit-ups

20m walking lunge