CF Barbending – CrossFit

Warm-up

1 set:

:40 single unders

:40 bodyweight split squats (:20/leg)

:40 alternating shoulder taps

1 set:

:40 double-unders

:40 alternating lunges

:40 wall walk hold

1 set:

:40 triple unders

:40 jumping lunges

:40 handstand hold against the wall

()

Weightlifting

Split Jerk (5 sets for load:
3 split jerks
– Lift once every 3:00.)

INTERMEDIATE

Same as Rx’d

BEGINNER

5 sets for load:

5 push jerks

L-Sit (AMRAP 3:
Max cumulative L-sit hold
– Perform from DBs, boxes, or the floor.)

Stretching (Checkmark)

1 set:

1:00 active bar hang

1:00 foam roll quads