CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Calorie Machine

10 Cuban Press

10 Prisoner Step-ups

10 Dead Bugs

Metcon

Metcon (Weight)

A1) Snatch

3 @ 70%

A2) Pike Press
Scale to PWR Snatch & push-up

rest 5 minutes then

Metcon (2 Rounds for reps)

B1) dumbbell box step up

5-10% Squat/hand

B2) Hanging Leg Raise
https://youtu.be/jknZagJmtwU

Finisher – Abpocalypse (No Measure)

2-3 Rounds:

Plank Body Saw x :30

Hollow Alt. Knee Raise x :30

Lunge Runner x :30/side