CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

weighted push-up (12 minutes to build to a heavy 8 )

wear your vest & pile on the plates

no push-ups yet? – work on tempo negatives in sets of 3-5 reps

Metcon

Sham (Time)

7 Rounds for time of:

11 Bodyweight Deadlifts

100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here

Metcon (Time)

No Equipment WOD

2 rounds:

Run 1 mile

100 sit-ups
Couldn’t make it in today… here’s a bone for you