CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
10 Tall Kneeling Paloff Press/side
Bear Crawl from wall to center & back
Crab Walk from wall to center & back
5 Prisoner Kang Squats
https://youtu.be/X0pHSdfU724
Weightlifting
Back Squat (2 Reps EOMOM x 6 @ 87.5%)
Superset with :15 Hanging L-Sit
reverse lunge (2 x 12(6/side) from the rack Heavy)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minutes:
10 Horizontal Pull-ups
10 Kettlebell Swings 70/53
5 Strict Pull-ups
20 Jump Squats
Perf. – 53/35
5 KB Pullovers (in place of pull-ups)