CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Floor Press (EOMOM x 5 Max reps at BW/70% BW)

Every 2 min for 10 min, perform max unbroken Floor press reps followed by max unbroken strict pull-ups, rest in remaining time.

Gymnastics

Pull-ups (5 x Max unbroken)

Metcon

Metcon (Time)

4 rounds:

400m Run

30 Wall Balls 20/14

5 Devil Presses 50/35
Perf. – 14/10 & 30/20

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD

Every 5 Minutes x 3:

:30 Side Plank & Reach R

:30 Side Plank & Reach L

:60 Prisoner Good Mornings

:30 Hollow Hold

:30 Pike Press Hold

:30 Wall Sit

:30 Air Squat

Rest 5 Minutes then 12 Minute AMRAP:

20 Alt. Pistol Squats

15 Superman Arches

10 Pike Press