CF Barbending – CrossFit
Warm-up
Squat Flow + Thoracic Flow (No Measure)
Squat Flow + Thoracic Flow
Metcon
Metcon (Weight)
EMOM x 10:
A1) Front Squat 60%
A2) Push-Up
RX+ – No Racks
Rest 5 minutes then…
Metcon (2 Rounds for weight)
EMOM x 10:
B1) Dual Dumbbell Rear Foot Elevated Split Squat
10-15% back squat/hand
B2) barbell bicep curl
Finisher – Leg Pump (No Measure)
Glute Bridge Walk-outs x :30
Frog Pumps x :30
Squat Pulses x :30
Squat Jumps x :30
Parallel Squat Hold x :30