201214

14
Dec

201214

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Straddle Hip Circles x :15/side

Scap Push-ups x 12

Quadruped Knee to Elbow + Bird Dog x 8/side

Weightlifting

Floor Press (2 x 5 @ 75%, 2 x 3 @ 85%)

giant set with….

Split Stance Contralaeral DB RDL (4 x 6-8/side)

giant set with…..

https://youtu.be/vd5yUqhrQFQ

L-Sit Pull-ups (4 x 4-6 @ 2111)

Perf. – Hold strongest variation of hanging L-sit

*20 minutes to complete 4 giant sets*

Metcon

Metcon (Time)

3 Rounds:

12 DB/KB Rack Reverse Lunges 50/35

20 Russian Twists 25/15

12 Renegade Rows

45 Double Unders

*Rest 1 minute*
Perf. – 35/26 & 25 Mountain Climbers on bells for dubs

*one push-up per renegade row*