CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

15 hip circles/side

12 Forearm scapular push-ups

8/side bird-dog elbow to opposite knee

5 Strict TTB

Weightlifting

Floor Press (3 x 5 @ 80-85% Bench)

Floor Press (3 x 5 @ 80-85% Bench)

Unilateral KB Rom. Deadlift (3 x 8 @ 3111)

super with floor press

DB Alternate Bench Press (2 x 8 @ 30X0)

Type the details of the weightlifting
super with pull-up 2 x 6 @ 3111

Metcon

Metcon (Time)

30 KB Goblet Reverse lunge buy-in 70/53

3 Rounds:

airdyne 12/8 cal

5 wall walks

45 Dubs

15 Ring Push-ups

row 15/12 cal

Rest 1 minute

30 KB Goblet Reverse lunge cash-out

Metcon (Time)

B-Fit

27-21-15-9

DB Thruster 40/25

Ring Row
Finisher – tabata plank