CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Perf. – 75/55 or opt for front squats if OH mobility is an issue

Finisher – 1/2 Kneeling KB Arnold Press 3 x 8/side @ 30X0 Tempo

Metcon (Time)

No Equipment WOD

100 Knee Tucks

100 Oblique Leg Lifts

100 High Plank Knee 2 Opposite Elbow

100 Supermans