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CF Barbending – CrossFit

Warm-up

Bodyweight Upper Flow (No Measure)

2-3 Rounds:

8 Yoga Push-ups

8 Prone Snow Angels

8 Scapular Pull-ups

8 Side Plank Rotations/side
followed by 2 minutes of rowing

https://youtu.be/kQVOD7wPIns

Metcon

Metcon (AMRAP – Reps)

4 rounds of:

3 minutes of rowing

1 minute of muscle-ups
Scaling:

Most athletes can maintain the structure of this workout. Modify the muscle-up to a pull and a push.

Beginner Option:

3 rounds of:

3 minutes of rowing

1 minute of 3 ring rows + 3 push-ups

Finisher – Bi’s/Tri’s/Core (Weight)

EMOM x 5:

6 DB Hammer Curls

6 DB Close Grip Push-ups

6 DB Crush Grip Hollow Rocks