CF Barbending – CrossFit

Warm-up

400-m run

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Metcon

Metcon (Time)

3 rounds:

16 alternating front-rack reverse lunges (105/155 lb)

Accumulate :15 L-sit hold

16 toes-to-bars

Accumulate :15 L-sit hold

– Take the bar from the floor.
3 rounds:

16 alternating front-rack reverse lunges (75/115 lb)

Accumulate :15 tuck hold

16 knees-to-elbows

Accumulate :15 tuck hold

– Take the bar from the floor

BEGINNER

3 rounds:

16 reverse lunges

Accumulate :15 plank hold

16 hanging knee raises

Accumulate :15 plank hold

Stretching (Checkmark)

Accumulate:

1:00 banded shoulder stretch/arm