CrossFit Barbending – CrossFit

Warm-up

FBB Shoulders & Hips (No Measure)

3 Rounds:

10 rower pike ups

10 Landmine oblique twists

10 Jefferson Curls

Weightlifting

Overhead Squat (15 minutes to build to a 3 RM )

if you lack mobility requirements, swap for front squat

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes:

60 Double Unders

30/21 Calorie Row

15 Overhead Squats 115/80
Accessory Work –

3 x 8 KB alt. Press

:45 plank after each set