CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Front Squat (5 x 5 @ 78%)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Metcon (Time)

WB-Fit

A.

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Arch to Hollow Rolls x 20 reps

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 2 – Supine Ring Rows x 10-12 reps

(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 3 – 45-60 seconds of Handstand hold

B.

Complete rounds of 21, 15 and 9 reps for time of:

Thrusters

Pull-Ups

Burpees