CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (No Measure)

10 Minutes:

250m Legs only Row

250m Arms only Row

200m Run

Rest 5 Minutes then….

10 Minutes:

1 Mile Air Bike

200m Farmers Carry 50/35

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD

20 Minutes:

5 Pike Press

10 Alt. Lunges

15 V-ups