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)