CrossFit Barbending – CrossFit

Warm-up

FBB Raise the Roof (No Measure)

3 Rounds:

6 KB bottoms up 1/2 kneeling press/side

:15 TRX/RR isometric hold/side

palloff press x 8 side

5 ninja get up to tuck jump

Weightlifting

Bench Press (20 minutes to build to a heavy 7)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minutes:

4 Strict Pull-ups

8 Dumbbell Strict Presses 35/20

12 Medicine Ball Squat Jumps 20/14
Accessory Work – Accumulate 100 kip swings + 1/4 pull-ups

Metcon (AMRAP – Rounds and Reps)

Bootcamp

30 minutes:

30 Calorie row

200m run

10 Bench Press 115/85