CF Barbending – CrossFit


Warm-up (No Measure)

20 Calorie Machine

3 rounds:

10 Mountain Climbers

10 PVC Overhead Squats

3 rounds:

20 sec Pec Stretch Right

20 sec Pec Stretch Left

20 sec Pigeon Pose Right

20 sec Pigeon Pose Left


Metcon (Weight)

EMOM x 10:

A1) Power Snatch

4 @ 60%

A2) L-Sit
Perform L-sit from floor, on KB’s, hanging or in a dip support on rings or between two plyo boxes

Rest 5 Minutes Then…

Metcon (No Measure)

EMOM x 10:

B1) kickstand pistols

:05 eccentrics/hold 5-25lb plate

B2) Strict Handstand Push-up
scale to Pike Press or strongest Push-up progression

Finisher – The Punisher Press (Weight)


Tall Kneeling Press

1/2 Kneeling Press

Standing Press

1/2 Kneeling Press

Tall Kneeling Press

Single KB/DB

Perform 2 Reps/Side

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