180413

CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Banded Squat Jump (4 x 5 )

Weightlifting

Back Squat (4 x 10 @ 70% across)

Unilateral DB Bench Press (4 x 10/side @ 30×0)

super w/squats

Push Press (4 x 10 @ 65% across)

super w/ MB 1-2-3 throw 4 x 10

then side plank-n-reach 4 x :30 on/:30 off

Metcon

Metcon (No Measure)

Conditioning:

6-10 TRX sled drags @ 225/275/325

Metcon (Time)

B-Fit

1) squat/bench super

2) Farmers carry 7 trips down & back (50 ft AHAP)

50 burpees

Farmers carry 7 trips down & back