CrossFit Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

6 1/2 kneeling KB bottoms up press/side

:30 Front Leaning Rest w/feet elevated

200m row/ERG

Weightlifting

Unilateral DB Bench Press (5 x 3/side @ 30X0 AHAP)

super w/DB lawnmower row x 8/side with same DB

Pull-ups (3 x 6 strict @ 40X0)

super with DBL KB sit-up + Z press x 5

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minutes:

5 deficit HSPU 2/1 45

5 DBL KB Hang Power Cleans 70/53

35 Dubs

Metcon (Time)

B-Fit

3 Rounds:

30/21 Calorie Row

25 Wallballs 20/14

20 1-Arm Dumbbell Hang Clean and Jerks 50/35