CrossFit Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Back Squat (6 X 6 @ 77%)
Metcon (AMRAP – Reps)
8 minute ladder – 3,6,9,12…of;
Power clean 135/95
cal row
Metcon (Time)
7-6-5-4-3-2-1 Bar MU
14-12-10-8-6-4-2 burpee BJ 24/20″
extra performance
Metcon (5 Rounds for reps)
B-Fit
A.
Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Banded Hip Bridge x 6-8 reps
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @
Rest 45 seconds
B.
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings
Max Reps of Barbell or Dumbbell Thrusters
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.