CF Barbending – CrossFit


FBB Upper Body Push (No Measure)

3 Rounds:

6 1/2 kneeling KB Press/side

10 side plank Powell Raises/side

15 Banded Face Pulls


Metcon (Time)

For time:

15-12-9 strict handstand push-ups

Then, 15-12-9 strict ring dips

Then, 15-12-9 push-ups

*Complete 21 sit-ups after each round (15 reps of all 3 movements, followed by sit-ups, then 12 reps of all 3 & finally 9 reps of all 3)

Similar to the Hero workout JT, this one will test your pushing stamina. This version, however, incorporates a break from pushing, with a set of sit-ups after each round. Modify the movements to complete each set in 5 sets or less.

Intermediate Option:

For time:

9-6-3 strict handstand push-ups

12-9-6 strict ring dips

15-12-9 push-ups

*Complete 21 sit-ups after each set

Beginner Option:

For time:

15-12-9 dumbbell shoulder press

15-12-9 bench/box dips

15-12-9 incline push-ups

*Complete 21 sit-ups after each set

♀ 10-lb DB ♂ 15-lb DB