CF Barbending – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) 5 3 minute rounds of: 15 calorie air bike/ski erg 12 Box Jump Overs max D ball over shoulder rest 3:00 between rounds Men: 24″, 100 lbs Women: 20″, 80 lbsScaling: All athletes can maintain the structure of this workout. Beginner athletes may reduce the...Read More

CF Barbending – CrossFit Warm-up () Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Scaling: Today we have an Open repeat. If you competed in the 2018 CrossFit Open, try to beat your...Read More

CF Barbending – CrossFit Warm-up 3 Rounds: 15 Band Pull thrus 10 Ring Face pulls 5 scap push-ups + 5 Push-ups () () () Weightlifting Bench Press (5 x 5 ) Deadlift (5 x 5) Scaling: Experienced athletes should go as heavy as possible for each set of 5. Newer athletes should practice solid mechanics....Read More

CF Barbending – CrossFit Warm-up Push/Pull (No Measure) 3RDS NOT FOR TIME ROW 250m 15 push-ups 15 Band Pull Aparts Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number...Read More

CF Barbending – CrossFit Warm-up 10yds Over the hurdle 10yds Knee to chest 10yds Figure 4 10yds Walking Samson stretch 10yds Toy soldiers 0:30 Sitting arm swings 0:30 Standing arm swings 10yds Toes out walk 10yds Toes in walk 10yds Walk on heels 10yds Walk on toes 10yds Walk on outside of feet 10yds Walk...Read More

CF Barbending – CrossFit Warm-up () Metcon Abbate (Time) For time: Run 1 mile 155-lb. clean and jerks, 21 reps Run 800 meters 155-lb. clean and jerks, 21 reps Run 1 mileIn honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010To learn more about Abbate...Read More

CF Barbending – CrossFit Warm-up Crazy 8’s (No Measure) 3 Rounds: 8 Banded Face Pulls 8 Banded Straight Arm Pulldowns 8 Banded Pull Aparts 8 Calorie Machineadd 8 push-ups or matador dipsto each RD () () Metcon Metcon (Time) 30 bar muscle-ups for time If you cannot do the muscle-ups, do 90 pull-ups and 90...Read More

CF Barbending – CrossFit Warm-up Sally up/Sally down (No Measure) squats to the beatuse PVC Thrusters Metcon Metcon (Time) For time: 4 rope climbs 16 thrusters 3 rope climbs 12 thrusters 2 rope climbs 8 thrusters Men: 15-ft. rope, 135 lb. Women: 15-ft. rope, 95 lb.Scaling This couplet is a sprint. Choose a load and...Read More

CF Barbending – CrossFit Warm-up 25 Jumping jacks 25 Front jumping jacks 10/10 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Speedskaters 10/10 Arm circles, forward/backward. 10 Arm pretzels 10/10 Shoulder rolls, forward/backward. 0:30 /0:30 Lateral neck stretch 0:30 /0:30 Posterior neck stretch 10/10 Wrist circles () ()...Read More

CF Barbending – CrossFit Warm-up The Fish Game Metcon Metcon (5 Rounds for time) Row 250 meters Row 500 meters Row 1,000 meters Row 500 meters Row 250 meters Rest 1 minute between efforts.Scaling The varying distances of the intervals offer a good opportunity to challenge your capacity at different power outputs. Intermediate athletes can...Read More