CrossFit Barbending – CrossFit

Warm-up

FBB Lower Body Prep (No Measure)

3 Rounds:

10 quadruped thoracic rotations

6 box step downs/side(5 second lowering)

10 jefferson curls

Metcon

Metcon (Time)

3 Rounds:

800 Meter Run

30 Deadlifts 225/155

30 Lateral Barbell Burpees

Metcon (AMRAP – Rounds and Reps)

Bootcamp

25 Minutes:

30 Calorie row or 21 calorie Air Bike

15 Kettlebell Swings 70/53

30 AbMat Sit-ups

15 Goblet Squats 70/53