CrossFit Barbending – CrossFit

Warm-up

FBB Hip Prep (No Measure)

EMOM x 12

1 – 10 KB hip thrusts

2 – 10 banded lateral monster walks

3 – 8 side plank rotations/side

Metcon

Metcon (5 Rounds for weight)

On the 3:00 x 5 Rounds:

15 AbMat Sit-Ups

30 Double Unders

15 AbMat Sit-Ups

5 Deadlifts
Build in loading on the deadlift. Score is weights used. Select a heavy load you can open with unbroken. Put round times in notes.

Accessory Work – KB unilateral RDL 3 x 8/leg

15 hip extensions between sets