201230

30
Dec

201230

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Tall Kneeling Paloff Press/side

Bear Crawl from wall to center & back

Crab Walk from wall to center & back

5 Prisoner Kang Squats
https://youtu.be/X0pHSdfU724

https://youtu.be/kaJwjAOvYGo

Weightlifting

Back Squat (2 Reps EOMOM x 6 @ 87.5%)

Superset with :15 Hanging L-Sit

reverse lunge (2 x 12(6/side) from the rack Heavy)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minutes:

10 Horizontal Pull-ups

10 Kettlebell Swings 70/53

5 Strict Pull-ups

20 Jump Squats
Perf. – 53/35

5 KB Pullovers (in place of pull-ups)