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 @ 65%)

KB Alt. Floor Press in Bridge (3 x 8/side)

super with band pull-aparts 3 x 10

Supinated Bent Over Row (3 x 8)

super with DB upright row + external rotation 3 x 8

Barbell Z-press (3 x 8)

Finisher – Superset

1 – 3 x 8/side DB supinated curl w/opposing isometric hold

2 – matador dips 3 x max

or

30 cal airbike

30 Devil Press 30/20