CrossFit Barbending – CrossFit

Warm-up

FBB Midline Prep (No Measure)

3 Rounds:

:30 plank

10 side plank rotations/side

10 Jefferson Curls @ 3030
preceded by 10 minutes open mobility

Metcon

Metcon (AMRAP – Reps)

12 minutes:

3 Deadlifts 205/145

3 Toes to Bar

3 Calorie Air Bike/Row

6 Deadlifts 205/145

6 Toes to Bar

6 Calorie Air Bike/Row

…

Up By 3’s Until Finish
Performance – 155/105

Accessory – unilateral hip extensions 3 x 10/side

Metcon (Time)

Home No Equipment WOD

10-9-8-7-6-5-4-3-2-1:

Air Squats

Alternate Lunges

Jump Squats

Jump Lunges

Metcon (AMRAP – Rounds and Reps)

Home Zoom WOD

20 Minutes:

40 DB Off-set Front Squats

20 Chair Dips

10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Double Unders