CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 DB Staggered Stance RDL/leg

10 Scap Push-ups

:30 DB Glute Bridge Hold

Weightlifting

Close Grip Floor Press (20 Minutes to fine 1RM @ 40X0)

superset each attempt with…

Z Press (8 reps/set moderate – sets will vary)

Seated Strict Press

Metcon

Metcon (Time)

10-1:

Deadlift 275/175

1-10 :

Strict Ring Dip
Perf. – 205/125

RX+ – Strict Dips at the top of a Muscle Up