CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

10 sec Arm Circles Forward

10 sec Arm Circles Backward

10 sec Arm Hugs

30 sec Plank Hold

3 rounds:

10 Horizontal Pull-ups

5 Inch Worm Push-ups

Weightlifting

Floor Press ( AMRAP at 75% T1RM)

5 reps at 50% T1RM

3 reps at 60% T1RM

1 set at 70% T1RM

AMRAP at 75% T1RM

T1RM is your Training 1 Rep Max which is 90% of your true, or estimated, 1RM. AMRAP means to perform as many reps as possible; to failure. Rest as needed between sets.

Metcon

Metcon (AMRAP – Reps)

12 minutes:

2 Pull-ups

2 Push-ups

4 Pull-ups

4 Push-ups

6 Pull-ups

6 Push-ups

… continue pattern until time is up.
kipping permitted

Perf. – jumping pull-ups with 3 second eccentric

Finisher – 3 rounds:

30 Flutter Kicks

10 L-sit Toe Touches