CF Barbending – CrossFit

Warm-up

FBB Hip Prep (No Measure)

EMOM x 12

1 – 10 KB hip thrusts

2 – 10 banded lateral monster walks

3 – 8 side plank rotations/side
Swap Monster Walks for quadruped hip cirles/side

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minutes:

400 Meter Run

21 Kettlebell Swings 70/53

12 Single Kettlebell Rows Per Arm 70/53
Perf. – 53/35

Metcon (Time)

No Equipment WOD

5 Rounds:

50′ Walking Lunge

15 Pike Press