210708

CF Barbending – CrossFit

Warm-up

Barbell Warm-up Complex (No Measure)

2 Rounds:

8 Romanian Deadlifts + Bent Row

8 Hang Muscle Cleans

8 Front Squats

8 Push Press

8 Back Squats

8 Good Mornings

Metcon

Metcon (AMRAP – Reps)

A1) Clean + Front Squat x 4 @ 50% Clean

A2) Strict Handstand Push-up
Squat or Power – athlete preference

rest 5 minutes then

Metcon (2 Rounds for reps)

B1) Dumbbell box Step-Up

10% Squat/hand

B2) Barbell full contact twist

Finisher – Core Crusher (Time)

:50 Hollow Hold

:40 Plank Knee to Elbow Alternating

:30 Grappler Sit-up

:20 RKC Plank

10 Side Plank Knee to Elbow/Side