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 15 KB RDL’s/RD

Weightlifting

Floor Press (8 x 3 ascending From 50% every :90)

Perf. – Superset with 5 RR @ 30X0

Gymnastics

Pull-ups (8 x 3)

Perform 3 reps of each movement in 90 seconds, for 8 rounds. Increase floor press weight to finish heavy.

Metcon

Metcon (AMRAP – Reps)

12 min Alternating EMOM:

Even min: Max Hand-release Push-ups

Odd Min: 8 Deadlifts 225/155
Perf – 185/125

score push-ups only

Metcon (No Measure)

No Equipment WOD

32 Rounds of :20 on/:10 off:

1 – Double Unders

2 – Offset Push-ups

3 – Squat Jacks

4 – Frog Pumps