CrossFit Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
add 10 PVC pass thrus & 10 band pull parts to each RD

Weightlifting

Bench Press (1 x AMRAP @ new work weight)

DB Chest Press + Row Isometric (3 x 15/side)

Supinated Bent Over Row (3 x 8)

super with DB Curl & Press 3 x 8

Landmine 1/2 kneeling Press (3 x 10/side moderate)

super with DB upright row + external rotation 3 x 10

finisher – 100 banded tricep pressdowns or

10 RDS:

100m row

5 burpees