6
Apr
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
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