6
Jun
210607
CF Barbending – CrossFit
Warm-up
Squat Flow + Thoracic Flow (No Measure)
Squat Flow + Thoracic Flow
Metcon
Metcon (Weight)
A1) Back Squat
70% 1RM
A2) plyometic push-up
Scale to push-up/banded push-up
rest 5 minutes then
Metcon (2 Rounds for weight)
B1) Barbell Reverse Lunge
50% BW
B2) Dumbbell Bicep Curl
Finisher – Leg Matrix (Time)
24 Air Squats
24 Lunges
24 Jump Squats
24 Jump Lunges
RX+ – add a vest