CF Barbending – CrossFit

Warm-up

PROGRESSIVE WARM-UP |

1 set:

5 inchworm + push-ups

5 up-downs

5 burpees

10 air squats (heels down)

:30 single-unders

1 set:

10 lateral leg swings/leg

3 bar-facing burpees, slow

3 bar-facing burpees, fast

10 air squats (knees out)

:30 single-unders

1 set:

:15 Samson stretch/leg

4 bar-facing burpees, slow

4 bar-facing burpees, fast

10 air squats (depth below parallel)

:30 single-unders

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Metcon

Metcon (Time)

4 rounds for time:

15 bar-facing burpees

15 front squats (85/115 lb)

75 single-unders
INTERMEDIATE

4 rounds for time:

10 bar-facing burpees

15 front squats (65/95 lb)

50 single-unders

BEGINNER

4 rounds for time:

10 burpees

15 front squats (35/45 lb)

25 single-unders

Ring Dips (EMOM 5:
5 strict ring dips
– Hold the bottom and top for :01 each.)

Stretching (Checkmark)

1 set:

1 :00 couch stretch R & L