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

Metcon

Metcon (No Measure)

Bootcamp

4 Rounds of :30 on/:30 off;

1 – Alt. KB Swing + Hang Clean + Strict Press

2 – V-ups

3 – KB Goblet Squat + Jump Lunge R & L

4 – Hollow Rocks

5 – KB Goblet Squat + Concentration Curl

6 – Isometric Crunch + Alt. toe Taps

7 – KB Reverse Lunge + French Press

8 – Burpee Box Jumps
Coaches set clock for 32 RDS of :30 on/:30 off

Metcon (Time)

3 Rounds:

45 Kettlebell Thrusters 35/26

30 Box Jump Overs 24/20″

15 Deadlifts 275/185

*25 Minute Cap*
Perf. -26/18 & 185/125

Single KB “by the horns”

Accessory – Tabata Dead Bugs

Metcon (AMRAP – Rounds)

EOMOM x 9:

1 – 200m Run + 12 Squat Thrusts

2 – 200m Run + 15 Sit-ups

3 – 200m Run + 20 Cossack Squats