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190513

12
May

190513

CrossFit Barbending – CrossFit

Warm-up

FBB Rump Pump (No Measure)

3 Rounds:

6 unilateral KB Deads/side

20 butterfly hip bridges

15 sec single arm plank/side

10 lateral step downs/side

Weightlifting

Sumo Deadlift (1 x AMRAP @ new work weight)

banded deadlift (3 x 15 @ 50% conventional + band tension)

super with 4-7 strict pull-ups

Good Mornings (3 x 6 @ 41×2)

super with 4-7 strict pull-ups

Finisher – 12 RDS of :20 on/:10 off

1) Russian KBS AHAP

2) dead bugs

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