CF Barbending – CrossFit

Warm-up

FBB Rump Pump (No Measure)

3 Rounds:

6 unilateral KB Deads/side

20 butterfly hip bridges

15 sec single arm plank/side

10 lateral step downs/side

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
ladies – 185 & 20″