CrossFit Barbending – CrossFit

Warm-up

FBB Olympic Power (No Measure)

1 mile air bike

3 Rounds:

4 tall kneeling KB Press/side

4 tall kneeling KB Push Press/side

12 KB Russian Twist

Weightlifting

Bench Press ( 1 x AMRAP @ new work weight)

Floor Press (3 x 8 with a shoulder width grip)

super with isometic ring row 3 x :20/side

Pendlay Row (3 x 5 @ 80-90% Power Clean 1 RM)

super with DB upright row + external rotation 3 x 8

Z Press (3 x 8)

Seated Strict Press
super with banded face pull 3 x 10

Finisher – Superset

1) Barbell curl 3 x 6

2) DB Skull crushers 3 x 8

or

3 RDS

15/12 cal row

12 burpees over rower