201228

28
Dec

201228

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

T Spine Extension of foam roller x :30

Inchworm + 5 Scap Pushups x 5

Deep Squat +Thoracic Rotation x 8/side
https://youtu.be/O7xGsG23NLI

https://youtu.be/M0ftGdILi78

Weightlifting

Close Grip Floor Press (15 minutes to find a 5 RM @ 40X0)

superset each attempt with 8 Band Pull Aparts

Z Press (3 x 6 @ 30X0)

Seated Strict Press
superset with….

DB Romanian Deadlift (3 x 15 @ 3010)

https://youtu.be/Cf3CaHui43A
use Z-Press loading

Metcon

Metcon (Time)

3 Rounds:

20 Deficit Deadlifts 185/125 (Stand on a 45)

15 Ring Push-ups

8 Strict Toes To Bar

50 Double Unders
Perf. – 135/85, HR Push-ups, Hanging Knee Raise, Plate hops

*15 minute Cap*