CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds)

4 Rounds:

8 Ring Push-ups 20X0

rest :15

8 Chest to Bar Pull-ups

rest :15

:30 straight arm side plank/side

rest 1 minutes
Perf. – Tempo neg. push-ups, jumping C2B

Metcon (AMRAP – Rounds)

Every 3 Minutes x 4:

12 KB Snatches 53/35

10 Alternating Single Leg Toes to Bar

200m Run/Row
Perf. – 40/30 DB