CrossFit Barbending – CrossFit

Warm-up

FBB Squat Prep (No Measure)

EMOM x 12

1 – 10 unilateral glute bridge/side

2 – 10 lateral band walks/side

3 – :30 ring plank

Weightlifting

Back Squat (1 x 10, 1 x AMRAP)

same protocol

Front Rack Lunge (3 x 50′ AHAP)

choose a weight you can go unbroken on for 50′ 3x

super with 3-6 Strict HSPU

Cossack Squat (3 x 12 alternating(6/side))

load KB Goblet style

super with 3-6 Strict HSPU

Reverse sled drag (3 x 50′ @ 3 red/3 blue)

Super with 3-6 Strict HSPU