CrossFit Barbending – CrossFit

Warm-up

FBB Rump Pump (No Measure)

3 Rounds:

6 unilateral KB Deads/side

20 butterfly hip bridges

15 sec single arm plank/side

10 lateral step downs/side
add 10 scap pull-ups/RD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30/21 Cal Bike or 40/32 cal row

15 Strict Pull-ups

15 DB/KB Deadlifts 50/35

15 DB/KB Front Squats 50/35
RX+ 70/50 & swap 8 Bar MU for pull-ups

Accessory work –

DB Rom Deads 3 x 8-12

DB 90/90 reverse lunges 3 x 8/side

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

30/21 Cal Bike or 40/32 cal row

15 Strict Pull-ups

15 DB/KB Deadlifts 50/35

15 DB/KB Front Squats 50/35
RX+ 70/50 & swap 8 Bar MU for pull-ups

Accessory work –

DB Rom Deads 3 x 8-12

DB 90/90 reverse lunges 3 x 8/side