CrossFit Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Weightlifting

Clean Pull (4 x 3 @ 85%)

DB/KB Mixed Rack Bulg. Split Squat (10,8,8,6 ascending)

Bench Press (10 @ 70, 2 x 8 @ 75, 6 @ 80%)

super with BSS

Filly Press (10,8,8,6 reps ascending)

super w/windshield wipers 4 x 10

then BB rollouts 4 x :30 on/:30 off

Metcon

Metcon (Time)

B-Fit

1) Bench Press

2) 3 rounds:

50 box jumps

25 seated heavy strict DB press