CrossFit Barbending – CrossFit

Warm-up

FBB Shoulder Girdle Grind (No Measure)

2 Rounds:

10m quadruped crawl fwd

10m quadruped crawl bkwd

6 lateral box step downs/side @ 40X1

8 TRX Push-ups

10 Scap Pull-ups

Metcon

Metcon (Time)

21 – 15 – 9

Front Squat 135/95

Kettlebell Swings 70/53

400 Meter Run
RX + with 165/115

Accessory work – DB front to back lunges 3 x 6/side

:30 banded plank after each set