Announcements

Effective April 1

5:30 PM for Adult Classes Sunsets. Night Classes will Continue as is 4:30 & 6:30 pm

CF Barbending – CrossFit

Warm-up

FBB Shoulder Girdle Grind (No Measure)

2 Rounds:

10m quadruped crawl fwd

10m quadruped crawl bkwd

6 Kickstand Pistols/side

8 Push-ups + Reach Back

10 Scap Pull-ups

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Metcon

Metcon (Time)

Practice backward roll to support.

Then,

Row 1000m for time
Scaling:

The backward roll to support is a high-skill movement. Watch the instructional video and spend time practicing on the rings. Beginners can focus on pull-ups anddips on a low bar.