CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

20 cal Air Bike/Row

3 rounds:

5 Inch Worms with Push-up

10 Ring Rows or 5 Strict Pull-ups

10 Air Squats

3 rounds:

30 sec Downward Facing Dog

30 sec Upward Facing Dog

30 sec Pigeon Pose Right

30 sec Pigeon Pose Left

Weightlifting

Floor Press (5 @ 65, 3 @ 75%, 1+ @ 85%)

Metcon

Metcon (Time)

4 rounds:

400 m Row or .8 mile AirBike

15 Toes-to-bar

20 Front Squats 115/75

25 Push-ups
Perf. – Knee raises & 85/55

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD

20 Minutes:

20 Oblique Leg Lifts

20 Prisoner Squats

20 Push-ups + DBL Shoulder Tap