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CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minutes:

10 R-arm Russian KBS 53/35

50′ KB farmer’s carry, R-arm

10 L-arm Russian KBS

50′ KB farmer’s carry, L-arm

10 Calorie Machine
Scaling:

Intermediate athletes can perform this workout as presrcibed. Beginner athletes should reduce the time domain & rep scheme/loading

12 minutes:

5 R-arm Russian KBS 35/18

50′ KB farmer’s carry, R-arm

5 L-arm Russian KBS

50′ KB farmer’s carry, L-arm

5 Calorie Machine

Finisher – Leg Pump (No Measure)

Glute Bridge Walk-outs x :30

Frog Pumps x :30

Squat Pulses x :30

Squat Jumps x :30

Parallel Squat Hold x :30