CF Barbending – CrossFit

Warm-up

FBB Midline Prep (No Measure)

3 Rounds:

:30 plank

10 side plank rotations/side

10 Jefferson Curls @ 3030
Swap RDL’s for Jeffersons

Metcon

Metcon (4 Rounds for time)

On the 4:00 x 5 Rounds:

20 Jumping Lunges

20 Hand-Release Pushups

20 Air Squats

20 Deadlifts 225/155
Perf. – 155/105

Metcon (4 Rounds for time)

No Equipment WOD

On the 4:00 x 5 Rounds:

20 Jumping Lunges

20 Hand-Release Pushups

20 Air Squats

20 unilateral Hip Bridges/side