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CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (Calories)

30 minute bike/row at a sustainable pace. Every 5 minutes starting at 0:00 get off & perform:

12 Alternating DB Hang Clean & Jerks 50/35

10 Toes to Bar

8 Pistol Squats Alternating
Perf. – 40/25, knee raises, & best pistol progression

https://youtu.be/XdY7f99AQsY

https://youtu.be/J-V16euuy-E

https://youtu.be/bSKm5sFaI7A

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