CrossFit Barbending – CrossFit

FBB KNEE FLEXION + CORE (No Measure)

3 Rounds:

1 min assault bike (sprint last 10 sec)

Plate Loaded Psoas March x 20 reps

Unilateral KB Rack Curtsy Step-down x 8/leg

:30 Weighted Superman Hold

Warm-up

Metcon

Aunt Jer (Time)

400m run buy-in

3 Rounds:

3 Rope Climbs

20 MB GHD sit-ups 20/14

10 Russian KBS AHAP

500m row cash out
In honor of our might mini dynamo master athlete who always makes her presence known in the gym. She is our #1 cheerleader/ambassador who’s always welcoming new athletes and making them feel like family. She embodies what the CF community represents thru and thru.