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
swap step downs for :20 KB isometric split squats/leg

Weightlifting

Barbell Unilateral Romanian Deadlift (3 x 6/leg)

keep it light and controlled

Metcon

Metcon (3 Rounds for reps)

3 x AMRAP 3:

21 Air Squats

15 Deadlifts 115/85

9 Shoulder to Overhead 115/85

Rest 3 Minutes Between RDS
Performance – 95/65

Metcon (Time)

No Equipment WOD

100 V-ups

100 4-ct. flutter kicks

100 leg lefts