210518

17
May

210518

CF Barbending – CrossFit

Warm-up

Warm-up (No Measure)

400 m Run

20 Cossack Side Lunges

20 Scorpions

20 Air Squats

20 Arm Circles CW

20 Arm Circles CCW

20 Arm Hugs

20 Alternating Arm Swings

3 rounds:

10 Ring Rows

10 Jumping Jacks

Weightlifting

Weighted Pull-ups (20 Minutes to find a 1 RM)

Don’t have them yet, perform 3 reps of your strongest progression EMOM x 15

https://youtu.be/Wyr_9HsJNno

https://youtu.be/qKDjgZfnOUw

https://youtu.be/5rR_bzBc1NA

https://youtu.be/HbUa7Q0PUTA

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups