CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Hang Power Snatch ( 6 x 1 above the knee + 1 Below the knee EOMOM)

Precede each set with 3 Box Jumps 30/24″ or better…

Metcon

Metcon (Time)

3 Rounds:

Row/Bike 15 Calories

10 Kettlebell Snatch R 53/35

30 Double Unders

10 Kettlebell Snatch L 53/35

10 Full Extension Jump Lunges

Rest 1 Minute
Perf. – 35/26

Metcon (Time)

No Equipment WOD

4 Rounds:

100m Shuttle Sprint(50m down/back)

15 Pike Presses

15 Push-ups

:30 Wall Sit

rest % minutes then….

3 Rounds:

10 Side Plank Rotations

20 4 Ct. Flutter Kicks