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