WOD

CF Barbending – CrossFit Warm-up Squat Flow + Thoracic Flow (No Measure) Squat Flow + Thoracic Flow https://youtu.be/Yo55p6k0oIA https://youtu.be/4sdb-QrfnuUhttps://youtu.be/qDcniqddTeE Metcon Metcon (Time) 50-40-30-20-10 reps for... Read More

CF Barbending – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups... Read More

CF Barbending – CrossFit Warm-up Quick Clean Prep (No Measure) 1. Find Stance, Jump in place 2. Hang jump & shrug 3. Hang Muscle Clean... Read More

CF Barbending – CrossFit Warm-up Open mobility (No Measure) 10 min of coaches choicehttps://youtu.be/G8W0BhzrWcs or https://youtu.be/OCg3UXgzftc Metcon 30 Muscle-Ups (Time) 30 muscle-ups for timeScaling: Reduce... Read More

CF Barbending – CrossFit Warm-up Circus (No Measure) 2 RDS run 200m lateral plank walk 3 fwd rolls 50 jumping jacks Metcon Metcon (AMRAP –... Read More

CF Barbending – CrossFit Warm-up Open mobility (No Measure) 10 min of coaches choice Weightlifting Back Thruster (7 x 1 ascending E4MOM ) https://youtu.be/h-ie7GJJoJAE4MOM –... Read More

CF Barbending – CrossFit Warm-up Open mobility (No Measure) 10 min of coaches choice Metcon Metcon (Time) For time: Row 1,000 meters Then, 5 rounds... Read More

CF Barbending – CrossFit Warm-up Barbell Warm-up (No Measure) https://youtu.be/1aX-q5Txkzwhttps://youtu.be/pn8mqlG0nkE Metcon Metcon (5 Rounds for reps) Five 2.5-minute rounds of: Run 400 meters Max-rep overhead... Read More

CF Barbending – CrossFit Warm-up Open mobility (No Measure) 10 min of coaches choice Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds... Read More

CF Barbending – CrossFit Warm-up Open mobility (No Measure) 10 min of coaches choicehttps://youtu.be/oaUrbXs5fe0 Weightlifting Clean + Front Squat + Jerk (30 minutes to build... Read More