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

Bench Press (1 x AMRAP @ new work weight)

Unilateral DB Bench Press (3 x 10/side)

with isometric band row on non-pressing arm

Shoulder Press (3 x 6)

super with banded face pull 3 x 10

Landmine bent row (3 x 8/side)

super with isometric hip ext. + plate muscle snatch

3 x 8

Finisher – 50 alt. DB curls

50 matador dips

or 3 rounds:

200m run

10 GI Janes