210115

15
Jan

210115

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

6 Kettlebell Bear Complex

8 KB Reverse Wood Choppers/side

10 Decline Push-ups

Row/bike 10 calories

*Keep loading light* M – 26/35, L – 18-26
https://youtu.be/2W7ImP4NRvg

https://youtu.be/zuc2ICvCBvs

Weightlifting

Clean and Jerk (12 x 1 @ 70% across every :30)

Dumbbell Floor Press (6,4,2 reps ascending)

superset with….

ring pull-ups (3 x max strict)

Metcon

Metcon (Time)

3 Rounds:

25 Calorie Row/18 Calorie Bike

25 Dumbbell Push Press 50/35
Perf. – 35/25