CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Step-ups 24/20″

10 Reverse Crunches

10 Calorie Row/Bike

Metcon

Metcon (No Measure)

Bootcamp

4 Rounds:

1 – Double KB alt. Gorilla Row + isometric x 5/side

2 – Double KB Power Clean x 5

3 – Alt. KB See-Saw Press x 5/side

4 – Mixed KB Rack/Suitcase Squat x 5/side

5 – Plank KB Row x 5/side

6 – Mixed KB Rack/Suitcase Reverse Lunge x 5/side

*Rest 2:00 after each RD*
recommended loading 35/26 – this is a tough circuit

Weightlifting

Back Squat (4 x 8 EOMOM AFAP @ 50-60%)

Speed Kills!!!!!!!!!!!!!!

Metcon (4 Rounds for time)

Every 4 Minutes x 4:

10 Double KB Front Rack Lunges 53/35

10 Double KB Front Rack Step-ups

20 Windshield Wipers
Perf. – 35/26

RX+ – Windshield Wipers off Pullup Bar

Finisher – 100 Banded Tricep extensions & 100 Banded Hammer Curls (partition as needed)

Metcon (Time)

No Equipment WOD

1-10 ascending:

1 Burpee

2 Mountain Climbers

3 Sit-ups

then 2,4,6 then 3,6,9 etc….