CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

2 Rounds:

AMRAP 2

Buy-in: 50 Double Unders + 15 Air Squats

Max Renegade Rows

Rest 1 Minute

AMRAP 2

Buy-in: 50 Double Unders + 15 Air Squats

Max Plank Rows

Rest 1 Minute

AMRAP 2

Buy-in: 50 Double Unders + 15 Air Squats

Max Push-ups on Dumbbells

Rest 1 Minute
Athlete choice on load

Metcon (AMRAP – Reps)

No Equipment WOD

2 Rounds:

AMRAP 2

Buy-in: 50 Double Unders + 15 Air Squats

Max Sit-ups

Rest 1 Minute

AMRAP 2

Buy-in: 50 Double Unders + 15 Air Squats

Max Hollow Rocks

Rest 1 Minute

AMRAP 2

Buy-in: 50 Double Unders + 15 Air Squats

Max Shoulder Taps

Rest 1 Minute