CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Rounds- 15 Minutes at sustained pace:

5 Push-ups

8 Horizontal Pull-ups

250m Row @ 2:15/2:30 per 500m

*Rest 10 minutes*
Airbike cadence – .5 miles @ 60/52 RPM

New program – Sustain

The goal of this mixed modal sustain training is to keep all of the exercises aerobic. A great way to measure this is with intraset repeatability, measuring how long it takes to complete a set and ensuring that time frame is sustained for the ENTIRE DURATION of the workout across all sets.