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

Weightlifting

Bench Press (1 x 10 @ new work wt, 1 x AMRAP)

KB 1/2 Kneeling Alt. Press (3 x 8/arm)

super with banded face pull 3 x 10

DB Chest Press + Row Isometric (3 x 10/side)

KB Gorilla Row (3 x 10)

superset with DB bent Lateral raise 3 x 10

Finisher – 3 x 8 superset

1 – Zottman Curl

2 – DB French Press

or 2k row