CrossFit Barbending – CrossFit
The Combine (No Measure)
2 sets of each
high knees
butt kicks
skips
lateral skips
karaokes
lateral shuffles
bear crawls
reverse bear crawls
pushup + sprint
pushup + roll + sprint
kneel + sprint(no hands)
Shoulder Press (3 @ 65/75/3+ @ 85%)
add 5 if you earned it
Metcon (Time)
4 RDS:
7 Power Cleans 135/95
14 C2B Pull-ups
21 KBS 53/35
run 200m
Metcon (Time)
B-Fit
A.
Four sets of:
Front Squat x 6-8 reps @ 2111
Rest 60 seconds
Turkish Get-Ups x 4 reps (2 each side)
(perform these slow and controlled, look for proper positioning and stability in each position)
Rest 60 seconds
B.
Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 in-&-out tire jumps