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 step downs for reverse lunges

Weightlifting

Metcon (3 Rounds for weight)

From 0:00-2:00:

1 set of 21 unbroken deadlifts 185/125

From 2:00-6:00:

2 Sets of 15 unbroken deadlifts 225/155

From 6:00-12:00

3 sets of 9 unbroken deadlifts 275/185
Perf – 135/85, 155/105, 185/125

Metcon

Metcon (Time)

30-25-20-15-10:

AbMat Sit-Ups

Hollow Rocks

*30 Double Unders after each RD*
No Equipmnt WOD as well