CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (No Measure)

Bootcamp

3 Rounds of :40 work/:20 Rest:

1 – KB Row + Clean + Strict Press R

2 – KB Row + Clean + Strict Press L

3 – KB Hollow Floor Press R

4 – KB Hollow Floor Press L

5 – KB Close Grip Bench + Pullover

6 – KB Cossack Squat R

7 – KB Cossack Squat L

8 – KB Alt. Russian Swing

9 – Rest

Weightlifting

Overhead Reverse Lunge (10 @ 25,30% back squat, max @ 35% back squat)

Metcon

Metcon (Time)

2 rounds:

30 Toe-to-bar

30 Front Squats 95/65

20 Strict Pull-ups

20 Thrusters 95/65
Perf. – 65/45 & 40 Ring or Horizontal rows

Metcon (2 Rounds for reps)

No Equipment WOD

0-6:00:

10 Broad Jumps

10 Alt. Single Leg V-ups

10 Sit-ups

rest :60 then…..

6 Minutes:

50 Double Unders

20 Jump Lunges

10 Push-up + 2 Shoulder Taps

10 Plank to Push-up

*rest 2 minutes & repeat one more time*