CrossFit Barbending – CrossFit
Warm-up
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
Weightlifting
Power Clean (15 minutes to build to a heavy triple)
Metcon
Metcon (Time)
5 Rounds:
10 Power Cleans 135/95
10 Burpees