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

Gymnastics

Weighted Pull-ups (15 minutes to build to a 3RM)

Metcon

Death Race (Time)

5 Rounds:

15/10 cal air bike

10 burpees