CrossFit Barbending – CrossFit

Warm-up

FBB Squat Max-out (No Measure)

3 Rounds:

25′ lateral band walk/side

:20 single arm plank/ring row hold

15 KB Hip Thrusts

then 2 min easy air bike

Weightlifting

Front Squat (15 minutes to build to a 1 RM for day)

may look something like sets of 5-5-3-3-3-1-1-1

Metcon (Time)

200 Meter Run 2 Front Squats 165/115

200 Meter Run 4 Front Squats

200 Meter Run 6 Front Squats

200 Meter Run 8 Front Squats

200 Meter Run 10 Front Squats
use a rack if necessary & go as close to RX loading as is feasible

Accessory – 50 DB step-ups alt.