200822

CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

Bootcamp – 30 Minutes

1) KB Swing x 10

2) Push-up + sit through x 10 (5/side)

3) KB Goblet 1 1/2 Squats x 8

4) KB Push Press/Bent Row Combo x 5 each/side

5) Jump Lunge x 20

6) 6 Dead Bugs + 6 Leg Lifts

*Rest 60 seconds & repeat for AMRAP*

Metcon (AMRAP – Rounds and Reps)

20 Minutes:

10 Power Snatches 95/65

20 Overhead Squats 95/65

30 Leg Lifts

40 Single Arm Dumbbell Hang CJ 50/35
Perf – 75/55 & 40/25

Metcon (Time)

No Equipment WOD

150 Burpees

Every 15 Burpees perform:

10 Air Squats

10 Lunges