CrossFit Barbending – CrossFit

LUNGE/WORM (No Measure)

3 RDS NOT FOR TIME

1) WALKING LUNGE LENGTH OF BOX

2) INCHWORM LENGTH OF BOX

Overhead Squat (5 @ 40,50,60%)

Metcon (Time)

21-18-15-12-9-6-3

back squat 135/95

cal row
Finish with 3 RDS of 20 GHDSU & 20 good mornings 45/35

Metcon (Time)

B-Fit

A.

Every minute, for 18 minutes:

Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)

Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011

Minute 3 – Seated Strict Press x 8 reps @ 2011

B.

Three rounds for time of:

10 Dumbbell Push Presses

10 Box Step-Overs with Dumbbells

10 Strict Pull-Ups