CF Barbending – CrossFit

Warm-up

FBB Olympic Power (No Measure)

20 Calorie Machine

3 Rounds:

4 tall kneeling KB Press/side

4 tall kneeling KB Push Press/side

12 KB Russian Twist

Metcon

Metcon (2 Rounds for weight)

A1) Power Clean

4 @ 60%

A2) Dumbbell Push Press

15% Jerk Max/hand

Metcon (2 Rounds for reps)

B1) shrimp squat

hold 5-25lb plate

B2) Hanging Knee Raise
https://youtu.be/_FBuC-VPbRY

Finisher – OG AB Scorcher (Time)

Sprinter Sit-ups x 10/side

V-Ups x 10

L Toe Touches x 15

Core Thrusts x 15