CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
400 m Run
20 Cossack Side Lunges
20 Scorpions
20 Air Squats
20 Arm Circles CW
20 Arm Circles CCW
20 Arm Hugs
20 Alternating Arm Swings
3 rounds:
10 Ring Rows
10 Jumping Jacks
Weightlifting
Weighted Pull-ups (20 Minutes to find a 1 RM)
Don’t have them yet, perform 3 reps of your strongest progression EMOM x 15
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups