210407

CF Barbending – CrossFit

Warm-up

Midline Love (No Measure)

3 Rounds:

8 Push-up + Reach Back

8 Air Squats + Alternating Thoracic Rotation

8 Side Plank & Reach/side

Metcon

Metcon (Time)

27-21-15

Calorie Machine

21-15-9

Push-ups on Dumbbells 40/25

rest 3 minutes then…..

21-15-9

Calorie Machine

9-6-3

Renegade Rows 40/25
RX+ – 50/35

https://youtu.be/aWqRpGX5rLk

Metcon (Weight)

50 Tall Kneeling Kettlebell Horn Curls

40 Tall Kneeling Kettlebell Hip to Halo

30 Seated Kettlebell Preacher Curls

20 Seated Single Arm Kettlebell Press/arm

10 Top Down Curls/arm
recommended loading 35/26 or less

https://youtu.be/grnsOqzKk6E