CrossFit Barbending – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Front Squat (8 x 4 @ 80%)
Metcon (AMRAP – Reps)
EMOM x 30
1 – burpees
2 – assault bike cal
3 – abmat sit-ups
4 – 200m run
5 – air squats
6 – rower max cal
score all but the run
Metcon (Time)
10-8-6-4-2 Strict HSPU
5-4-3-2-1 Bar MU
extra performance
Metcon (Time)
B-Fit
A.
Three sets of:
Romanian Deadlift x 6-8 reps
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
For time:
Row 30 Calories
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings
30 Dumbbell Push Press
Row 30 Calories