CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Calories)

40 minute Calorie Row @ 2:12/2:27 500m

On the 1,3,5,7,9 RDS get off & perform:

8 DB Lawnmower Rows/arm

8 Single Arm Floor Press in Hollow/arm

On the 2,4,6,8,10 get off & Perform:

12 Weighted Hanging Knee Raises

16 Abmat Sit-ups
Airbike @ 62/54 cadence

-Coaches set up 10 4 minute RDS on clock

-athletes choice on loading – should be able to complete all sets unbroken