Crew Neck

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

:20-:30 Dip Support

:20-:30 Dead Hang

:20-:30 Hip Extension Isometric

Then build to a moderate 1/2 Kneeling DB Press x 5

Weightlifting

Bench Press (build to a 5RM for the day)

20 minute cap

Metcon

Metcon (3 Rounds for time)

3 Rounds:

15 Pull-ups

15 Shoulder to Overhead 95/65

15 Calorie machine

rest 1:1 after each RD
RX+ – 115/85