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

Unstable Bench (3 x 5 @ 50% + suspended load)

perform 1 traditional set of 5 before matching load with unstable set-up

DB Shoulder Press (3 x 8)

DB Shrug (3 x 20)

super w/shoulder press – same loading

DB 3-pt. row (3 x 12/side)

Dips (3 x 10-15)

super with 3 pt row

finisher – superset

1) DB Hammer curl 3 x 10

2) DB Tricep kick back 3 x 15

or

4 RDS:

run 200m

50 dubs