CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

8 T Push-ups

8 DB alt. Z-press

12 Dead Bugs

12 DB Prisoner Good Mornings (single DB)

Weightlifting

Close Grip Floor Press (25 minutes to build to a 3RM @ 40X0)

complete alternating supersets of the following after each set

ring pull-ups (4-6 reps per set @ 1113)

perform after odd CGB sets

KB Lawnmower Row (6/arm heavy after even CGB sets)

Metcon

Metcon (Time)

15-12-9-6-3:

DBL KB Snatch 53/35

30 Double Unders after each set
Perf. – 35/26 & 60 Singles