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