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.