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 Curtsy Lunges/side

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

100 Meter Right Arm Dumbbell Farmers Carry 50/35

10 Right Arm Dumbbell Thrusters

100 Meter Left Arm Dumbbell Farmers Carry

10 Left Arm Dumbbell Thrusters
Perf. – 40/25

Accessory –

35-30-25-20-15: Sit-Ups

20 DB Pull-overs after each set (10/side)

Metcon (AMRAP – Rounds and Reps)

No Equipment WOD

30 Minutes:

20 Jumping Jacks

20 Mountain Climbers

20 Air Squats

10 Front Scales R

10 Front Scales L

:30 Plank

:30 Squat Hold

:60 Rest