CrossFit Barbending – CrossFit

Warm-up

FBB upper body Prep (No Measure)

3 Rounds:

8 1/2 kneeling KB press/side

12 scap push-ups

12 side plank rotations/side
followed by 1 mile air bike easy

Metcon

Metcon (Time)

50 strict pull-ups

100 push-ups

150 squats
B-Fit too

Finisher – 6 RDS :20 on/:10 off

odd – banded tricep pressdowns

even – banded bicep curls

Metcon (Time)

Bootcamp – with a partner

1000m row buy-in

100 Russian KBS 53/35

100 KB Goblet walking lunges

100 HR push-ups

100 BJ Overs 24/20″

1000m row cash out