CF Barbending – CrossFit

Warm-up

FBB Upper Body Push (No Measure)

3 Rounds:

6 1/2 kneeling KB Press/side

10 side plank clamshells/side

10 unilateral powell raise off box/bench
SWAP POWELL RAISE FOR 1/2 KNEELING KB HALO’S

Weightlifting

DB Floor Press in Bridge (8 x 8 EMOM @ 30X0 Tempo)

Metcon

Metcon (Time)

For Time [30 Minute Cap]:

100 Double Unders, 50 Sit-Ups

25 Hand Release Push-ups

80 Double Unders, 40 Sit-Ups

20 Hand Release Push-ups

60 Double Unders, 30 Sit-Ups

15 Hand Release Push-ups

40 Double Unders, 20 Sit-Ups

10 Hand Release Push-ups

20 Double Unders, 10 Sit-Ups

5 Hand Release Push-ups

Every 3 Minutes – 200m Run
No Equipment WOD too