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
swap step downs for 90/90 reverse lunges

Weightlifting

Deadlift (20 minutes to build to a heavy 3-2-1 rep set)

record the 3 rep set(focal point) – add a bit more load for the double & single – goal is multiple heavy efforts

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minutes:

100′ Farmers Carry 50/35

30 AbMat Sit-ups

100′ Stone/Sandbag Front Carry AHAP unbroken

15 Deadlifts 205/145
Accessory work – unilateral RDL 3 x 8/side