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 Cossack Squats for monster walks

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

200 Meter Farmers Carry 50’s/35’s

100 Meter Walking Lunge
Perf. – 40/25

Metcon (Time)

No Equipment WOD

2 Rounds:

400m Run

25m Walking Lunge

200m Run

25m Bear Crawl