CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Handstand Walk (10-15 minutes of practice or drills)

Metcon (Time)

3 RDS;

10 push press 135/95

10 BJ 30/24″

Metcon (Time)

100-80-60-40-20 DU

25-20-15-10-5 GHDSU

Metcon (AMRAP – Reps)

B-Fit

A.

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – ring dips x 6-8 reps @ 2111)

Station 2 – Arch to Hollow Rolls x 20 reps

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 3 – Supine Ring Rows x 10-12 reps @ 2111

(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 4 – 45-60 second Nose-to-Wall Handstand Hold

B.

Against a 2-minute running clock, complete a total of six sets of the following:

Row 300/250 Meters

Push-Ups x Max Reps

Rest 2 minutes between sets.