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CF Barbending – CrossFit

Warm-up

Open mobility (No Measure)

10 min of coaches choice

Metcon

Metcon (No Measure)

4 Rounds:

3 Matador Dips @ 1313

rest :15

4 Bar Muscle-ups

rest :15

12 KB Plank table saw/arm

rest :90

Metcon (No Measure)

4 Rounds:

12 Single DB Crush Grip Bicep Curls

15 Close Grip Push-ups on DB Heads

6 1/2 Kneeling Single DB Hammer Grip Curls

*rest as needed between movements*
https://youtu.be/at2g_OGyuDE

use one single DB for all 3 movements