CrossFit Barbending – CrossFit

Warm-up

FBB Hip Prep (No Measure)

EMOM x 12

1 – 10 KB hip thrusts

2 – 10 banded lateral monster walks

3 – 8 side plank rotations/side

Weightlifting

Sumo Deadlift (20 minutes to establish a new 1 RM)

Metcon

Adaio (Time)

Same sex teams of Two complete:

90/70 calorie row

50 partner deadlifts 405/305

30 Synchro BJ 30/24″
In honor of one of our toughest female athletes both mentally & physically. She never complains, always gives it her best, and has made tremendous strides in improving her health markers and saying FU to prescribed medications. She is the little engine that could.