CF Barbending – CrossFit

Warm-up

PARTNER MED-BALL TOSS |

Complete each exercise for :20-:30.

Use a light medicine ball.

Have athletes get further apart every few reps.

Back-to-back twist pass

Granny toss

Bounce pass

Chest pass

Side toss, right

Side toss, left

Roll pass

Squat throw

()

Metcon

Partner Workout (AMRAP – Rounds and Reps)

AMRAP 14 with a partner:

8 chest-to-bar pull-ups

8 wall-ball shots (14/20 lb) (9/10 ft)

– Partners alternate full rounds.

– One partner works at a time.
INTERMEDIATE

AMRAP 14 with a partner:

8 pull-ups

8 wall-ball shots (14/20 lb) (9/10 ft)

– Partners alternate rounds.

– Score is total time.

BEGINNER

AMRAP 14 with a partner:

8 jumping pull-ups

8 wall-ball shots (10/14 lb) (9/10 ft)

– Partners alternate rounds.

– One partner works at a time.

Skill Work (Time)

10 total sets with a partner:

10 weighted sit-ups (14/20 lb)

10 sit-ups

– One partner works at a time.

– 5 sets per partner.
STRETCHING:

2 sets:

:30 cobra stretch

:30 elbow-to-instep/side