CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

reverse lunge (EOMOM x 5 build to a Heavy set of 3/leg )

RD1 – 7 reps/leg

RD2 – 6 reps/leg

RD3 – 5 reps/leg

RD4 – 4 reps/leg

RD5 – 3 reps/leg

Metcon

Metcon (Time)

210 Double Unders

21 Double Dumbbell Front Squats 50’s/35’s

21 Double Dumbbell Push Presses

21 Double Dumbbell Hang Clusters
Perf. – 300 Singles & 30/20’s

Metcon (Time)

No Equipment WOD

40-30-20-10:

Burpee Tuck Jumps

Push-ups