CF Barbending – CrossFit Warm-up 25 ft of each, then jog 25 ft back: Jog (2x) Skipping high knees Butt kickers Lateral jumping jacks/side Karaoke/side Bear crawl Backward bear crawl 200-meter run – Out and back; pick up the pace on the 100 meters back Weightlifting Front Squat (EMOM 8: 2 front squats – Build...Read More
CF Barbending – CrossFit Warm-up 25 ft of each, then jog 25 ft back: Jog (2x) Skipping high knees Butt kickers Lateral jumping jacks/side Karaoke/side Bear crawl Backward bear crawl 200-meter run – Out and back; pick up the pace on the 100 meters back Metcon Partner WOD (AMRAP – Rounds and Reps) With a...Read More
CF Barbending – CrossFit Warm-up 4 sets: Row, ski, or AirBike: :30 easy pace :20 moderate pace :10 fast pace :10 rest 2 sets: :30 Samson stretch/leg :30 up-downs 5 elbow-to-instep/leg 10 push-ups (on knees as needed) 10 step back lunges/leg 10 pike push-ups 1 set: 10 x shuttle runs (25 feet out and 25...Read More
CF Barbending – CrossFit Warm-up DYNAMIC WARM-UP | 3 sets: 5 PVC pass throughs 6 alternating PVC overhead lunges 5 PVC good mornings 6 PVC overhead squats – Hold the bottom of each good morning and squat for a 1 second pause. () () () Metcon (Time) 3 rounds for time: 4 rope climbs 12...Read More