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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

Weightlifting

Weighted Pull-ups (5 x 3 ascending or across)

Scaling:

Most athletes can perform the pull-ups as prescribed. Experienced athletes can go as heavy as possible. Athletes without strict pull-ups can use this session to practice a modification that will challenge their pulling ability.

Beginner Option:

Banded pull-up 3-3-3-3-3 reps

Metcon

10 Minute Airbike (Distance)

Can you exceed 4/3 miles?
FIND YOUR STRONGEST MAINTAINABLE PACE & HOLD ON FOR DEAR LIFE!!!!!!!!!!!!!!!!!!