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CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Reps)

A1) Power Clean & Jerk

3 @ 70%

A2) Pike Handstand Push-Up
rest 5 minutes then

Metcon (2 Rounds for reps)

B1) shrimp squat

hold 5-25lb plate

B2) Hanging Leg Raise

Finisher – Abpocalypse (No Measure)

2-3 Rounds:

Plank Body Saw x :30

Hollow Alt. Knee Raise x :30

Lunge Runner x :30/side