CF Barbending – CrossFit

Warm-up

FBB Midline Prep (No Measure)

3 Rounds:

:30 plank

10 side plank rotations/side

10 Jefferson Curls @ 3030

Weightlifting

Deadlift (1 set of 3+ reps at 75% NT1RM)

6 sets of 3 reps at 75% NT1RM

1 set of 3+ reps at 75% NT1RM

Metcon

CFBB Kettlebell Benchmark 1 (AMRAP – Rounds and Reps)

10 Minutes:

10 Calorie Machine

8 Dual Kettlebell Swings 53/35

6 Dual Kettlebell Cleans

4 Dual Kettlebell Rack Reverse Lunges

2 Dual Kettlebell Rack Squats
Perf. – 35/26