201221

21
Dec

201221

CF Barbending – CrossFit

Warm-up

Thoracic Flow (No Measure)

Run 200-400m or row/bike 2 minutes then 3x thru….

https://youtu.be/4sdb-QrfnuU

Weightlifting

Close Grip Floor Press (5 x 5 building to a 5 RM for the day)

15 minute cap

Good Mornings (3 x 6 @ 32X1 – Core Control/load not important)

perform EOMOM

Dumbbell Arnold Press (2 x 6 @ 30X0)

superset with…

https://youtu.be/vJiAyjAMUgQ

Split Stance Dumbbell RDL (2 x 6 @ 3010/side)

use Arnold loading

Metcon

Metcon (Time)

3 Rounds:

Row 15/Airbike 10 Calories

3 Wall Walks

25 Abmat Sit-ups

10 Strict Dips
Perf. – 3 Inchworms/box or chair dips