CF Barbending – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds Each:
Thoracic Flow
Squat Flow
Weightlifting
Back Squat (5 x 2 @ 85% E4MOM)
giant set within the 4 minute block with…
Lean Away Pull-up (5 x 4 @ 40XO)
Perf. – Ring Rows @ 40X0
KB Z-Press (5 x 5 reps Heavy with good form (DB or KB))
perform squats, pulls & pushes above all within 4 minute block
Metcon
Metcon (Time)
3 Rounds:
5 Front Squats 165/115
10 Pull-ups
15 Russian Kettlebell Swings 70/53
30 Double Unders
*kipping permitted* – RX Front Squats come from the floor
Perf. – 115/75, jumping pull-ups, 53/35 & lat BB hops