CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minutes:

800m Run

50′ Single DB Overhead walking lunge 50/35

30 Abmat Sit-ups

10 Lawnmower Rows/arm
Perf. – 40/25 RX+ – 70/50

Accessory – 3 Sets:

9 Floor Press

18 Arch Shoulder Slides (add a 5/2.5lb plate/hand to up the ante)

Metcon (AMRAP – Reps)

No Equipment WOD

8 Minutes:

10 Air Squats

10 Ground to Jump-n-touch

10 Alt. Lunges

5 Inchworms

rest 4 minutes then 6 RDS of 2:00 on/1:00 off:

30 Jumping Jacks

20 Mountain Climbers

Max Jump Lunges