210210

10
Feb

210210

CF Barbending – CrossFit

Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m

15 push-ups
add 10 band pull aparts/RD

.5 mile airbike

Metcon

Metcon (No Measure)

4 Rounds:

weighted matador dip x 6-8

rest :30

weighted strict pull-up x 4-6

rest :30

KB MIxed Rack/Overhead March x :30/side

rest 2:00
use a vest or use a 20/15 DB secured between legs

Metcon (Time)

5-10-15-20:

Knees to Elbow

Dual KB deadlift AHAP

Calorie machine
select a DL load you can complete unbroken across all sets – err on side of caution…..it’s de-load