CF Barbending – CrossFit

Warm-up

Roxanne (No Measure)

burpee to the beat
followed by 10 minutes mobility

Metcon

Metcon (Time)

Bootcamp

20-1:

Abmat Sit-ups

*25 Double Unders after each RD*

Metcon (4 Rounds for time)

On the 4:00 x 4 Rounds:

9 Devil Presses 50/35

200m Shuttle Sprint(50 x 4)
RX+ – 60/40

Perf – 30/20

Accessory – accumulate 40 Lawnmower Rows/arm

Metcon (4 Rounds for time)

No Equipment WOD

On the 4:00 x 4 Rounds:

20 Burpees

200m Shuttle Sprint