Deviled Legs

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Near max set Deficit Push-ups

:30 single leg glute bridge hold

:30 DB Goblet Squat hold

Then build to a moderate single DB Lateral box step-up x 5/leg
https://youtu.be/hO4FSmUyXGI

Weightlifting

Back Squat (build to a 5 RM for the day)

20 minute cap

Metcon

Metcon (Time)

5 Rounds:

25′ Single DB rack walking lunge 50/35

10 Wall Balls 20/14

25′ Single DB rack walking lunge

10 single arm devil press