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 (3 x 5 @ 60%)

Supinated Bent Over Row (3 x 12)

super with weighted push-up 3 x 12

Z Press (3 x 10 – KB loading)

Seated Strict Press
super with DB bent lateral raises 3 x 10

Metcon (No Measure)

3 Rounds:

:30 weighted wall sit

:15 sec unilateral isometric ring row/side

:30 weighted plank tricep press

10 DB Hammer curls @ 4020
select appropriate loading for ability level