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
replace step downs with 8 yoga push-ups

Weightlifting

Deadlift (20 minutes to build to a heavy set of 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minutes:

6 Strict Handstand Push-ups

9 Deadlifts 225/155

30 Double Unders
Performance – 3 wall walks & 185/125

Finisher – Tabata DB Floor Press (hold lockout during 10 sec breaks)