190701

30
Jun

190701

Community Fitness Barbending – CrossFit

Warm-up

FBB Lower Body Prep (No Measure)

3 Rounds:

10 quadruped thoracic rotations

6 box step downs/side(5 second lowering)

10 jefferson curls

Weightlifting

Sumo Deadlift (1 x 3, 1 x AMRAP @ new work weight)

DB Reverse Lunge to Romanian Deadlift (3 x 8/side)

super with 6-9 strict pull-ups

Unilateral Barbell Glute Bridge (3 x 8/side)

performed from the floor
super with 6-9 strict pull-ups

finisher – 6 RDS of :20 on/:10 off

1) weighted hollow rock

2) windshield wipers