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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 (Time)

30-20-10:

Row Calories

Alternating Dumbbell Box Step-ups 50/35

Directly Into…

10-20-30:

Alternating Dumbbell Snatches 50/35

Wallballs 20/14

*Single DB throughout*
Accessory – DB Kang Squats 3 x 15(use workout loading)

At Home weight WOD – swap row for DB/KB SDHP & swap WB for DB/KB Bilateral Thruster

*If you did step-ups yesteday, hit the lunges today & vice versa*

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
Home No Weight WOD