CrossFit Barbending – CrossFit
Mini Cindy (No Measure)
5 rds of Cindy
Shoulder Press (3 @ 65,75,3+ @ 85%)
Metcon (AMRAP – Reps)
8 min;
3 KBS 53/35
3 pull-ups
6 KBS
6 pull-ups
9 KBS
9 pull-ups
etc
ab finisher – 3 RDS of 10 around the world & 10 GHDSU
Metcon (Time)
B-Fit
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8-10 reps @ 2111
(get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8-10 reps @ 2111
B.
Three rounds for time of:
Run 400 Meters
25 Kettlebell Swings
25 Push-Ups