CrossFit Barbending – CrossFit
Junk yard dog (No Measure)
5 minutes alternating with a partner followed by mobility work
Deadlift (5 @ 70,3 @ 80,1+ @ 90%)
Metcon (Time)
4 RDS
400m run
15 Hang Power Cleans 135/95
10 unilateral KB Thrusters 53/35
Metcon (AMRAP – Reps)
B-Fit
A.
Every 4 minutes, for 24 minutes (6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jump-Overs
B.
10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.