CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Bench Press (15 min to build heavy )

Deadlift (15 min to build heavy)

superset with bench/work with a partner

Back Squat (8 x 4 @ 80% every :90)

Metcon (Time)

3 RDS:

10 T2B

10 Push Press 115/80

10 KBS 70/53

Metcon (AMRAP – Reps)

B-Fit

A.

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

Station 1 – Supine Ring Rows x 12-16 reps

Station 2 – Jumping Squats x 6-8 reps per leg

Station 3 – Side Planks x 30 seconds each side

B.

Every minute, on the minute, for 20 minutes (5 sets):

Minute 1 – 30 seconds of Assault Bike (for calories)

Minute 2 – 30 seconds of Russian Kettlebell Swings

Minute 3 – 30 seconds of Dumbbell Push Press

Minute 4 – 30 seconds of abmat sit-ups