CF Barbending – CrossFit

Warm-up

The Combine (No Measure)

2 sets of each

high knees

butt kicks

skips

lateral skips

karaokes

lateral shuffles

bear crawls

reverse bear crawls

pushup + sprint

pushup + roll + sprint

kneel + sprint(no hands)
swap crawls for duck walks fwd/bkwd & peeform push-up + sprint x 3

Metcon

Metcon (Time)

Bootcamp & CrossFit

400m Backpedal

20 Plank Rows/Arm 50/35

800m Run

40 Oblique Leg Lifts

400m Backpedal

80 Abmat Sit-ups
Perf. – 40/25

Accessory (CF Only) – 3 Giant Sets:

:30s Max Single Arm DB 1/2 Kneeling Presses (left)

:30s Max Single Arm DB 1/2 Kneeling Presses (right)

:30s Max Double DB Bent over Rows

Rest 1:30 between sets.

Metcon (Time)

No Equipment WOD

400m Backpedal

20 Push-ups + DBL Shoulder Tap

800m Run

40 Oblique Leg Lifts

400m Backpedal

80 Abmat Sit-ups