CF Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
or bike .5

Metcon

Metcon (2 Rounds for reps)

A1) Chin-up

A2) Hollow Body Wall Walk
rest 5 minutes then

Metcon (2 Rounds for weight)

B1) Single Leg Calf Raise

:30/side

B2) Bent Over Barbell Row

Finisher – Explosive Intervals (No Measure)

2 Rounds of :20 work/:40 rest:

1) Band resisted broad jumps

2) Squat Jump +2 Reverse Lunges

3) Banded Lateral Slides

4) Banded Lateral High Knees

5) Shuttle Sprints