CF Barbending – CrossFit

Warm-up

FBB Shoulder Girdle Grind (No Measure)

2 Rounds:

10m quadruped crawl fwd

10m quadruped crawl bkwd

6 Kickstand Pistols/side

8 Push-ups + Reach Back

10 Scap Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minutes:

8 Close Grip Push-ups

6 DB Pendlay Rows

4 Alternating DB Turkish Get-ups

2 Wall Walks

*Rest 5 minutes then….*
RX+ – Ring Archer Push-ups

DB AHAP

*Usesame loading for Rows & TGUs

Metcon (Time)

9-12-15:

Matador Dips

Alt. Toes to Bar
RX+ – Ring Dips at the top of a muscle-up