CF Barbending – CrossFit


FBB Shoulder Girdle Grind (No Measure)

2 Rounds:

10m quadruped crawl fwd

10m quadruped crawl bkwd

6 Kickstand Pistols/side

8 Push-ups + Reach Back

10 Scap Pull-ups


Metcon (Weight)

EMOM x 10:

A1) Chin-up @ 1113 tempo

A2) Barbell full contact twist

rest 5 minutes then…

Metcon (2 Rounds for weight)

EMOM x 10:

B1) Bent Over Barbell Row

B2) bent over IYT

use 2.5 or 5 lb change plates – 6 reps each

*select loads that allow for 10-15 reps/minute

Finisher – DB Burner (Weight)

2 Rounds of :40 work/:20 Rest:

Kneeling Clean + Press

Rack Tall Kneel to Stand

Plank Row

Romanian Deadlifts

*select one pair of DB for all movements*

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