201009

8
Oct

201009

CF Barbending – CrossFit

Warm-up

FBB upper body Prep (No Measure)

3 Rounds:

8 1/2 kneeling KB press/side

12 scap push-ups

12 side plank rotations/side

Weightlifting

Floor Press (5 @ 55,65%, max @ 75% Bench)

superset with up to 10 strict pull-ups/set

Metcon

Metcon (Time)

15 Strict Handstand Push-ups

35 Toes-to-bar

100 Russian Kettlebell Swings 70/53

35 Toes-to-bar

15 Strict Handstand Push-ups
Perf. – pikes, Knee raises, & 53/35