CF 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
Weightlifting
Deadlift (EMOM x 8 – 8 reps @ 40-60% 30X0 Tempo)
Metcon
Metcon (Time)
3 Rounds:
400m Run
21 Box Jumps 24/20″
12 Deadlifts 225/155
Metcon (Time)
No Equipment WOD
10 Rounds:
Run 200m
20 Abmat Sit-ups