CrossFit Barbending – CrossFit

Warm-up

FBB Raise the Roof (No Measure)

3 Rounds:

6 KB bottoms up 1/2 kneeling press/side

:15 TRX/RR isometric hold/side

palloff press x 8 side

5 ninja get up to tuck jump

Weightlifting

Bench Press (1 x 5, 1 x AMRAP)

DB Alternate Bench Press (3 x 6/side)

Type the details of the weightlifting
super with DB 45 degree front raise 3 x 10

KB Gorilla Row (3 x 8)

super with DB bent lateral raise 3 x 10

Landmine 1/2 kneeling Press (3 x 6/side )

super with DB upright row 3 x 8

finisher – 50 diamond push-ups & 50 BB reverse curls

or

15-12-9

burpee BJ Over 24/20″

slam ball