CrossFit Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Metcon (Weight)

10 min to build AHAP:

Power Clean + Hang Power Clean + Push Press

Front Squat (6 x 6 @ 75%)

Metcon (Time)

600m row buy-in then 6 RFT;

9 Front squats 155/105

9 C2B pull-ups

9 KBS 70/53

Metcon (Time)

B-Fit

A.

Three sets of:

Supinated-Grip Barbell Rows x 8-10 reps

Rest 45seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 45seconds

Toes to Bar (or hanging leg raises) x 10-12 reps

Rest 45 seconds

Side Planks x 30 seconds each side

Rest 45 seconds

B.

Three rounds for time of:

10 Strict Pull-Ups

30 Kettlebell Swings

Run 400 Meters