CF Barbending – CrossFit

Warm-up

FBB Lower Body Prep (No Measure)

2 Rounds:

10 quadruped thoracic rotations

10 Bird Dogs

6 box step downs/side(5 second lowering)

10 jefferson curls

Metcon

Metcon (Weight)

A1) Sumo Deadlift

3 @ 70% Deadlift

A2) Ring Push-Ups
reset on each dead

rest 5 minutes then

Metcon (2 Rounds for reps)

B1) floor glute ham raise

B2) banded tricep pushdown

Finisher – Triceps Fire Countdown (Time)

10-8-6-4-2 reps of:

Diamond Push-up

BW Skull Crusher

Band Pressdown