CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Time)

Bootcamp – 4 Rounds:

1) Russian KB Swing x 15

2) Quadruped KB Pull Thru + Bird Dog x 5/side

3) KB Row + Clean + Rotational Thruster x 5/side

4) Hollow Hold KB Bench Press x 10/side

5) Offset Front to Back Lunge x 8/side

rest 1:30 between RDS
One KB per customer – keep it light-n-tight

Metcon (Time)

50/35 Cal Row or 35/25 Cal Bike

50 Single Arm DB Hang C&J 50/35

400m Medball Run 20/14

30/24 Strict Pull-ups

400m Medball Run

50 Single Arm DB Hand C&J

50/35 Cal Row or 35/25 Cal Bike
Accessory – 3 Rounds:

30 Abmat Sit-ups

20 Hollow Rocks

10 Arch Shoulder Slides

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD:

4 RDS:

:60 Tempo Air Squats @ 22X1

:60 Superman Hold

:60 Plank Shoulder Taps

:60 Rest

immediately into…..

10 Minutes:

30 Russian Twists

12 Jump Lunges

9 Hip Bridges

6 Burpees