CF Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
or .5 echo bike

Metcon

Metcon (Time)

50 Calorie Row or 35 Calorie Bike

3 Rounds:

8 Strict Handstand Push-ups

12 Strict Ring Dips

16 Weighted Glute Bridges AHAP

24 Alternating V-ups

then….

50 Calorie Row or 35 Calorie Bike
Perf. – execute highest progression for your current physical tolerance