210331

30
Mar

210331

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

15 Calorie Machine

3 Rounds:

8 1/2 Kneeling DB Press Right

8 1/2 Kneeling DB Press Left

8 Paloff Press + Rotation/side
https://youtu.be/zoYwuVw3kkQ

Metcon

Metcon (Time)

9-12-15-18:

Calorie Machine

Push-ups on KB’s

Rest 3 minutes then……

18-15-12-9

Calorie Machine

10-8-6-4

Top Down KB Gorilla Row/arm 35/26
RX+ – 53/35

https://youtu.be/G2KKi7mgu_s

Metcon (No Measure)

EMOM x 12:

1 – DB Zottman Curls x 6-8

2 – DB Tall Kneeling French Press

3 – DB Hammer curl to press x 8-10

4 – Elbow Plank Press-ups x 8-10