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

Metcon

Metcon (Time)

B-Fit/Bootcamp

1000m row

150 air squats

1000m row

Cheryl (AMRAP – Rounds and Reps)

20 Minutes:

10 Squat Cleans 115/80

20 Ring Rows

30 abmat sit-ups
in honor of the “dirtiest” girl in the gym, our longest tenured 5:30 athlete