CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (No Measure)

Bike/Row at an Easy to Moderate Pace for 30 Minutes.

*At minutes 3,6,9,12,15,18,21,24 and 27 get off the and complete:

12 Tall Kneeling KB Horn Grip Bicep Curls

12 90/90 Legs KB Hammer Grip Tricep Extensions

20 Med Ball Russian Twists