CF Barbending – CrossFit

Warm-up

FBB Raise the Roof (No Measure)

3 Rounds:

6 KB bottoms up 1/2 kneeling press/side

:15 TRX/RR isometric hold/side

palloff press x 8 side

5 ninja get up to tuck jump

Metcon

Metcon (2 Rounds for reps)

A1) Ring Pull-up

A2) Alternating Single leg Toe to Bar/Rings
Scale – box or banded pull-ups

Metcon (2 Rounds for reps)

B1) Single Leg Calf Raise

B2) Ring Row
https://youtu.be/4ufpI-0azCE

Finisher – Plyo Bursts (No Measure)

2 Rounds of :20 work/:40 rest:

1 – ninja get-up to tuck jump

2 – Plyo Push-ups

3 – Broad Jump to Hop Back

4 – Quadruped Jumps

5 – Lateral Moving Jumping Lunges