CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (6 Rounds for weight)

On the 4:00 x 6 Rounds:

200m Run

10 Russian Twists 25/15

5-5-4-4-3-3 Hang Power Cleans

*Athletes build in weight from 50-60%*
Accessory – 3 Sets:

Max Effort Pike Press

30 Down Dog Shoulder Taps

Metcon (6 Rounds for time)

No Equipment WOD

On the 4:00 x 6 Rounds:

400m Run

10 Bicycle crunch + V-ups

10 Burpee Tuck Jumps