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 (Time)

1 Mile Run

50 Box Jumps 24/20″

50 Deadlifts 185/135

800m Run

35 Box Jumps

35 Deadlifts

400m Run

20 Box Jumps

20 Deadlifts
Perf. – 135/85

Accessory – 3 sets:

14 Contralateral DB RDL’s (7/side)

14 Single Arm Arnold Press (7/side)

Metcon (No Measure)

No Equipment WOD:

2 RDS:

1 min Burpees

:30 side plank/side

:30 Alt. Cossack Squats

1 min Wall Sit

rest 5 minutes then 20 min EMOM:

1 – 16-20 Jump Lunges

2 – :40 Mountain Climbers

3 – Max Reverse Burpees

4 – Rest