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