CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (No Measure)

Bootcamp

3 Rds of :45 on/:15 off

1 – T-Push-up

2 – KB Goblet 1 1/2 Squat

3 – Slow Mo Bear Crawl

4 – Russian KB Swing

5 – KB Plyo Juggle Row

6 – High Knees

7 – Plank + KB see-saw(Switch hands every 5 reps)

8 – Rest
Recommended Loading 53/35

Metcon (Time)

On the 3:00 x 8:

40 Double Unders

Run 200m
score fastest single RD

*No Equipment Workout – complete max push-ups in remaining time*

Metcon (Time)

3 Giant Sets:

50 Meter Double DB/KB Farmers Carry 50/35

25 Meter Single Arm Overhead Carry (Left)

25 Meter Single Arm Overhead Carry (Right)

Rest 2 Minutes Between Sets
Accessory –

40 Weighted AbMat Sit-ups

40 V-ups

40 AbMat Sit-ups