CF Barbending – CrossFit

Warm-up

FBB Rump Pump (No Measure)

2 Rounds:

8 unilateral KB Deads/side

20 butterfly hip bridges

15 sec single arm plank/side

10 lateral step downs/side

Metcon

Metcon (5 Rounds for time)

5 Rounds:

8 Alt. Single Arm Devil Press

12 Alt. DB Power Snatch

10 Calorie Machine Sprint

Rest :90
Select the heaviest DB weight that you can sustain unbroken reps with