CF Barbending – CrossFit
Warm-up
FBB Lower Push/Upper Pull (No Measure)
3 Rounds:
Crab walk FWD/BKWD from wall to turf
KB Goblet Curtsy Squat x 12
KB Plank Row Iso Hold x :15/side
Chin-up Iso Hold x :10-:30
Metcon
Metcon (AMRAP – Reps)
A1) Pull-up
A2) Side Plank
rest 5 min then
Metcon (2 Rounds for weight)
B1) KB Lawnmower Row
switch every 5 reps
B2) Dumbbell Lateral Raise
Finisher – Action Figure Complex (No Measure)
2 Rounds:
Press out eccentric lateral raise x 10
Bent Y Raise x 10
Arnold Press x 10