CrossFit Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Power Clean (10 min to build Heavy)
Back Squat (8 x 4 @ 80% every :90)
Metcon (Time)
21-15-9
Power clean 155/105
burpee
10 min cap
Metcon (AMRAP – Rounds and Reps)
B-Fit
A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – DB Overhead Squat x 5-6 reps per arm
Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps
Minute 3 – Prone Plank from Elbows x 45 seconds
Minute 4 – Prone Leg Lift + curls x 45 seconds
B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Alternating Single-Arm Dumbbell Snatches
14 Toes to Bar