CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

Bootcamp

300 Kettlebell Swings

*EMOM 4 Push-ups + Sit Through alt.*

Metcon (3 Rounds for reps)

AMRAP 4, rest 4:

27 Jumping Lunges

27 Burpees

27 Bent Rows 95/65

AMRAP 4, rest 4:

21 Jumping Lunges

21 Burpees

21 Bent Rows 115/85

AMRAP 4:

15 Jumping Lunges

15 Burpees

15 Bent Rows 135/95

Metcon (Time)

No Equipment WOD

75 Double Unders

50m Bear Crawl

75 Double Unders

50 Chair Dips

75 Double Unders