CF Barbending – CrossFit

Warm-up

FBB upper body Prep (No Measure)

3 Rounds:

8 1/2 kneeling KB press/side

12 scap push-ups

12 side plank rotations/side
add 10 air squats + PVC pass thru in the hole/RD

Weightlifting

Metcon (Time)

15-12-9:

Bent Rows @ 70/50% BW

Barbell Roll Outs

Push-ups @ 31X0

Thruster (1 Rep EMOM until failure starting at 95/65)

Men – add 10 lbs/min

Woman – add 5 lbs/min

Perf – start at 65/45

Metcon (AMRAP – Reps)

No Equipment WOD:

EMOM x 15:

1 – 20 Air Squats

2 – :45 plank

3 – 15 Ground to Jump & Touch

Every 2:00 x 4:

20 Step-ups

Max Alt. Single leg V-ups in remaining time

*rest 1 minute between RDS*