CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Shoulder Press (5 @ 60/70, 5+ @ 80%)

pump it up 5

Metcon (Time)

5 RDS:

row 25 calories

16 C2B pull-ups

9 strict HSPU
RX+ if you use 15 min regional time cap

Metcon (No Measure)

Workout of the Day

A.

Four sets of:

Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012

Rest 2 minutes

B.

Three sets of:

60 seconds of Max Reps Strict Supinated-Grip Pull-Ups

Rest 60 seconds

60 seconds of Hollow Hold or Rocks

Rest 60 seconds

60 seconds of Nose-to-Wall Handstand Hold

Rest 60 seconds