CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
10 Weighted Glute Bridges 45/25
15 Banded pull Thru’s
10 Step Down Box Jumps
Bootcamp – open mobility
Metcon
Metcon (AMRAP – Rounds and Reps)
Bootcamp
30 Minutes:
1000m Row or 1.5 mile Airbike
10 Goblet Split Squats/side
10 Strict Knees to Elbow
200m MedBall Run
Weightlifting
Back Squat (3 x 12 @ 60% AFAP)
Bulgaian Split Squat (3 x 6-8/leg tough)
Superset with 5 Bridge Walkouts
Metcon (No Measure)
3 Round – Core Complex :30 on/:30 off
1 – KB Plank saw row Right
2 – KB Plank saw row Left
3 – KB Hollow Halo’s
4 – KB 1/2 Russian Twist + V-up