10
Apr
210411
CF Barbending – CrossFit
Warm-up
FBB Posterior Chain + Knee Flexion (No Measure)
Every 3 min x 4:
10/8 cal bike
10 single leg cone touches/leg
5 unilateral KB rack squats/side
swap rower where necessary
Metcon
Metcon (Weight)
Row/bike at a moderate pace for 30 minutes. Every 5 minutes starting at 0:00 get off & perform:
10 Dumbbell Crush Grip RDL’s
10 1/2 Kneeling Dumbbell Rows/arm
10 Dumbbell Goblet Kickstand Pistol Squats (5/side)
10 Single Arm Dumbbell RDl to Reverse Lunge (5/side)
choose a single challenging DB for all movements
https://youtu.be/24DrsyEhezE (perform with single DB)