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 (AMRAP – Reps)

8 Rounds:

40 Seconds Odd Object Ground to Shoulder

20 Seconds Rest

40 Seconds Bike/Row/ERG Calories

20 Seconds Rest
anything but a barbell (DB’s, KB’s,fat bells, stone, sandbag, Keg, etc)

Accessory work –

KB/DB Gorilla Row 3 x 8

DB Zottman curls 3 x 6