CF Barbending – CrossFit

Warm-up

FBB Rump Pump (No Measure)

3 Rounds:

6 unilateral KB Deads/side

20 butterfly hip bridges

15 sec single arm plank/side

10 lateral step downs/side
swap split squats/side for step downs

Metcon

Metcon (Time)

30-20-10-20-30:

Single Dumbbell Hang Power Snatch 50/35

Hand Release Push-up

Single Dumbbell Split Squat
Perf. – 40/25

RX+ – 60/40

5k Run (Time)

Max Effort 5k Run
No Equipment WOD