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190403

2
Apr

190403

CrossFit Barbending – CrossFit

Warm-up

FBB Upper Body Push (No Measure)

3 Rounds:

6 1/2 kneeling KB Press/side

10 side plank clamshells/side

10 unilateral powell raise off box/bench

Weightlifting

Bench Press (2 x 10, 1 x AMRAP)

Follow outlined protocols

KB Shoulder Press (3 x 10)

Bent Over Row (3 x 8)

super with shoulder press

Unilateral DB Bench Press (3 x 12 alternating with isometric hold at bottom )

superset with banded pull-apart x 10

Finisher – 3 x 8 superset

1 – DB Hammer Curl

2 – DB skull Crusher

or tabata air bike

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