CF Barbending – CrossFit

Warm-up

FBB Upper Body Push (No Measure)

3 Rounds:

6 1/2 kneeling KB Press/side

10 side plank clamshells/side

10 unilateral powell raise off box/bench
swap Powell’s for 10 KB Halo’s with rotation

Metcon

Metcon (Time)

3 Giant Sets:

50m Double DB/KB Farmers Carry 50/35

25m Single Arm OH Carry (left overhead)

25m Single Arm OH Carry (right overhead)

Rest 2:00 between sets
Repeat from 9/19 – aim to improve our scores.

Accessory – Accumulate the following totals:

1:00 – Hollow Hold

2:00 – Hip Extension Hold

3:00 – Active Air Squat

Metcon (Time)

No Equipment WOD

10 Rounds:

10 Squat Thrusts

20 Air Squats

10 Tuck Jumps

Immediately followed by…

5 Rounds:

15 Supermans

15 Pike Presses